Smoothy Slim
Smoothy Slim
Photo: Ella Olsson
Leafy greens like spinach balance fruit in your smoothie and help keep you from overdoing it on the calories, says Melton. However some veggies and blenders simply don't mix. “Fibrous, stringy veggies like celery, fennel, string beans, and snap peas don't blend well,” says Ansel, so skip them.
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Learn More »There are so many ways to make a smoothie. You can make it green or fruity, you can have it in a bowl or a cup, and you can customize seemingly endless smoothie ingredients. But while a smoothie can be a healthy breakfast or snack, choosing the wrong stuff to put in it can quickly turn your drink into a milkshake, while other ingredients simply don’t blend in. When making a healthy smoothie, here are some basics. First, always blend your smoothie at home instead of buying one from a smoothie chain or your gym's juice bar. “Making your own smoothie allows you to control exactly what's going in and how much sugar is added,” says culinary nutrition expert Jessica Levinson, R.D. Since it’s easy for ingredients to add up to a calorie bomb, make sure to measure your ingredients as you build your smoothie. For the healthiest smoothie, follow this recipe: Protein. Start with ideally 30 grams of protein from healthy sources like Greek yogurt, soy milk, silken tofu, cottage cheese, kefir, or protein powder to keep your blood sugar stable so you stay fuller for longer. Start with ideally 30 grams of protein from healthy sources like Greek yogurt, soy milk, silken tofu, cottage cheese, kefir, or protein powder to keep your blood sugar stable so you stay fuller for longer. Healthy fat. If you’re not already getting fat from a dairy source, add avocado or nut butter for staying power, suggests Ansel. If you’re not already getting fat from a dairy source, add avocado or nut butter for staying power, suggests Ansel. Carbs. Brisette says it’s important to stick to just one high-carb ingredient to keep your drink from becoming a calorie bomb. That means just one banana, one-quarter cup of oats, or one-half cup tropical fruit, which thicken your smoothie and add vitamins, minerals, phytonutrients, and fiber. You can also add up to one cup of berries, since they’re very low in calories and sugar. Brisette says it’s important to stick to just one high-carb ingredient to keep your drink from becoming a calorie bomb. That means just one banana, one-quarter cup of oats, or one-half cup tropical fruit, which thicken your smoothie and add vitamins, minerals, phytonutrients, and fiber. You can also add up to one cup of berries, since they’re very low in calories and sugar. Greens. If you’re not a huge fan of veggies, smoothies are obviously an easy way to sneak them in. Add as much as you want to taste; in addition to obvious picks like spinach and kale, good options include tomatoes, cauliflower, carrots, and cabbage. Cooked squash and sweet potatoes are also a yummy veggie that adds thickness—just remember they also add to your carb count. If you’re not a huge fan of veggies, smoothies are obviously an easy way to sneak them in. Add as much as you want to taste; in addition to obvious picks like spinach and kale, good options include tomatoes, cauliflower, carrots, and cabbage. Cooked squash and sweet potatoes are also a yummy veggie that adds thickness—just remember they also add to your carb count. Chia, hemp, or flax seeds. A tablespoon is packed with vitamins and fiber and serves up an extra dose of inflammation-fighting omega-3 fatty acids, says Melton. If you're not drinking your smoothie right away, save the chia seeds for later: If your drink sits in the fridge for a few hours, the seeds absorb all the liquid and form a gel that can be off-putting to some people, says Brissette. That said, there are some ingredients that fall into these categories that you'll want to skip out on—either because they're not as nutritious as you'd think, or because they don't lend to a great-tasting drink. Here are the main things you definitely don’t need to add to your smoothies:
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Learn More »It might be cool, sweet, and even serve up a bit of protein, but frozen yogurt “is really glorified ice cream,” says Ansel. Instead, stick with plain kefir, Greek yogurt, or Icelandic yogurt, which are all packed with protein and low in sugar, and add frozen fruit for sweetness.
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