The beauty of smoothies is that they can be customized and made out of almost anything you have in your produce bin.
If you're watching your weight:
- Use in-season fruit. Whether fresh or frozen, fruit that's being grown tends to be sweeter than its out-of-season counterparts, meaning you don't need to add extra sugar or honey.
- Make it frothy. A teaspoon or two of nonfat dry milk whips things up without any fat and minimal calories. And a half-cup of ice adds volume and chill.
- Go vegan. For a rich, creamy treat, blend silken tofu into the smoothie instead of fat-laden ice cream.
- Toppings count. A little fresh mint from your garden or a sprinkle of lemon zest can take a smoothie from average to awesome.
- Think pint-sized. When you're ordering a smoothie, go for the child's portion. You'll still get a substantial drink without hundreds of unnecessary calories.
If you're looking to increase nutrients:
- Go nuts. Add a spoonful of peanut butter or other nut butters to really boost the protein content of your smoothie. Raw nuts can work, too, as can granola. Just make sure you blend well to avoid chunks.
- Seek out soy. Soy protein powder is a nice addition to a smoothie, particularly after a workout.
- Green-light greens. Bananas and berries make pretty red and purple smoothies, but don't shy away from green fruits and vegetables. Try avocado slices for a deliciously creamy helping of healthy fat or kiwis for a dose of vitamin C. And don't overlook spinach—in modest quantities, it packs a big nutritional punch without changing the color or taste of the smoothie.
- Spread seeds. A spoonful of chia seeds or ground flax seeds gives you extra vitamins and nutrients. Bonus: If you've got picky eaters, seeds can be easily blended without detection!
Source:
American Dietetic Association
http://www.eatright.org
A teaspoon or two of nonfat dry milk whips things up without any fat and minimal calories. And a half-cup of ice adds volume and chill.
