This post is all about different ingredients that can be used to make healthy smoothies. We will also be sharing our own recipe for a delicious and refreshing strawberry smoothie.
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Who doesn’t like healthy smoothies? Just look at all that goes into them…
Benefits of Healthy Smoothies
Rich in antioxidants, high in fiber, full of vitamin C and Manganese and low in calories, just to name a few benefits.
These are also a good choice for fiber and antioxidants.
This a good source of vitamins A, C, K1, Folic acid, Iron & Calcium.
For example, Chia seeds, are a good source of fiber, protein, healthy fats, Calcium, Manganese, Magnesium, & Phosphorus.
This health food has benefits similar to bone broth.
This milk alternative contains many nutrients, including manganese and copper.
Just to name a few benefits, this liquid has fiber, vitamin C and antioxidants.
You can see that making smoothies is a natural fit for your real food kitchen.
There really are no hard, fast rules and it’s really difficult to mess one up.
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Fruit Choices For Healthy Smoothies That Taste Good
They are a good choice because, as mentioned earlier, they are very nutritious and they are generally low in calories and low on the glycemic index.
Some people, kids especially, may not like the texture of berry seeds in smoothies. Blueberries are one way of avoiding that. Or you can strain pureed berries.
This is another good choice. Peaches or pineapple would also be tasty options.
They seem to be a universal fruit smoothie addition. They contribute to the nutritional value of your smoothie while adding fiber and creaminess.
Tip: Freeze any bananas that seem to be headed south and keep a bag of them in the freezer for your future healthy smoothies.
Another Tip: Smoothie recipes with frozen fruit are creamier than those without.
It’s fun to mix fruits together, so feel free to experiment!.
Spinach For Vegetable Smoothies
- The problem with spinach…
Healthy smoothies with spinach may not be as healthy as you thought. Did you know that it’s best to avoid raw spinach? This was a surprise to me too!
Raw spinach is full of oxalic acid and oxalates. So why is this a problem?
Oxalic acid and oxalates prevent your body from absorbing the calcium in spinach.
- The Solution
This is not a problem with cooked spinach, as the cooking process breaks down the oxalic acid and the oxalates.
You can steam the spinach before using it, or just use chopped, frozen spinach.
By using the frozen spinach you will benefit in three ways…
1) You will be able to absorb the calcium in the spinach
2) The spinach won’t shrink down because it’s already cooked, so you will use more of this healthy veggie.
3) Not only will you use more spinach, but buying frozen spinach saves you money since it won’t shrink.
Add ins for the Best Healthy Smoothies
Just a small amount adds so much nutrition that it would be a shame not to use them.
They also add a good dose of healthy fats, which will help you to stay fuller longer.
And as an added bonus they will give you a thicker smoothie. Just be careful not to add too many or your smoothie might be too thick.
You can add some coconut flakes for added flavor and fiber. Be warned though, this will change the texture and not everyone will like it.
You can also use them as a topping for your smoothie recipes.
Adds the benefits of bone broths to your smoothies.
2) good for joint health
3) helps with digestion
4) a good source of protein
5) encourages skin elasticity
I like to make my smoothie recipes with Greek yogurt. And I like to use full fat.
This adds healthy fats, protein, probiotics and creaminess. And a nice tart taste. Just make sure you find a brand that doesn’t contain sugar or other unwanted, unnecessary ingredients!
What liquids to use in your easy fruit smoothies
The liquid you choose is all about preference. Your choice depends on how thick or thin you want it and how tart or sweet your like it.
Kefir is like yogurt. It will give you a creamy, thicker smoothie full of protein, healthy fats, and probiotics.
You can make a smoothie without yogurt by using kefir instead. Kefir will also give you a tart taste.
This milk alternative will be sweeter and creamier. I would suggest you use canned coconut milk. Anything else is going to have too many added ingredients.
- Almond Milk
- Fruit Juice
You could use fruit juice. I used to use orange juice.
This will give you a thinner smoothie. You can thicken it up with yogurt or chia seeds.
The downfall to using fruit juice is that it is full of sugar.
Coconut water is a good replacement for fruit juice if you want a thinner smoothie without all the extra sugar.
Tip: If your smoothie is too thick you can also add a little water to thin it down.
Another Tip: When blending your smoothie, it’s best to start with the liquid, add the fruit and then the add-ins. Adding the liquid first will make it easier to blend and help prevent wear and tear on your blender blades.
What blender to use to make healthy smoothies
I have been looking into the best blenders for making healthy smoothies and I really like what I see with the NutriBullet, which is currently an Amazon best seller. Why? Glad you asked. Let me tell you…
- It is affordable.
- And It is powerful.
- It also has 3 different sizes of cups.
- The product touts “nutrient extraction”, claiming to cut through fibrous stalks, burst open seeds, rip apart pulp, and shred through the skin of fruits and vegetables. All of this makes for an easily digestible and creamy smoothie.
- It has received quite a few good reviews. Not all reviews are favorable, but this is the case with any product on Amazon. The good reviews for this product really go into detail, which makes them more believable.
- 2 cups frozen strawberries
- ½ banana
- ½ cup full fat coconut milk, canned
- ½ cup coconut water or water
- OR 1 cup canned, low fat coconut milk in place of the full fat coconut milk and water
- Place the liquid in your blender.
- Add the strawberries.
- Add the banana.
- Whirl on puree or high until smooth.
How to Create Your Own Easy Smoothie Recipes
Now that you have a basic recipe it’s time for the fun to begin. With a little creativity and some experimenting you can create your own easy, healthy smoothie recipes. How you ask? Why let me tell you…
Just sign up for our free Create Your Own Smoothie Recipes cheat sheet.
Keep it on your fridge, and any time you want to make a healthy smoothie, you’ll be ready.
Want to make a smoothie even faster? Well, with a little advance planning you can!
1.) Using your Create Your Own Smoothie Recipes cheat sheet, decide what ingredients you want to use.
2.) Measure out the fruit/veggie ingredients for one smoothie.
3.) Place in a quart size freezer bag.
4.) Make as many of these as you want.
5.) When you’re craving a smoothie, pull out your freezer bag and dump its contents into a blender filled with your chosen liquid. Add any add ins you might want and you are ready to whirl.
Summary of Healthy Smoothies Post
As you can see, it’s really easy to make smoothies and to create your own healthy smoothie recipes.
You only need:
1.) The right ingredients, which are very flexible and based on your own preferences (or what your kids like).
2.) A good quality blender that will get the job done.
3.) And the Create Your Own Smoothie Recipes cheat sheet so that you can come up with as many different smoothie recipes as you need/want.
Please comment below to let us know what your favorite smoothie recipes are.
After you come up with some recipes of your own, please share this post so that your friends can also learn how to make healthy smoothies.
Few things are more refreshing than a smoothie, and luckily they are quick and easy to make!