How to build a healthy smoothie
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How to build a healthy smoothie


How to build a healthy smoothie:









1. Start with your greens.
 Greens are the number-one thing you can eat regularly to improve your health, and smoothies are a great way to consume more of them. You don’t have to chop them and yet they transform in just moments. And if you don’t love the taste of greens, you will hardly notice them given all of the other flavors in the smoothie.

Here’s my formula:
  • Add (about 3 cups) of greens.
  • Try spinach, chard, kale, parsley and mint.
  • Experiment and see which green you like best.

2. Toss in fruit. 
Who needs to add sugar and syrups when fruit offers both natural sweetness and antioxidants? The key is to keep the portion in check to help limit the calories. 

The fruit formula:
  • Use about half as much fruit (or less) as greens to keep the calories down, especially if you’re watching your weight.
  • Consider frozen fruits—they don’t spoil and the texture makes the smoothie more like a milkshake. Good choices include a few frozen pineapple tidbits, some berries and half a frozen.
  • Avocado yes I said avocado, a medium avocado has 14 percent of the recommended daily allowance of potassium versus the 10 percent provided by a medium banana. Additionally, a medium-sized avocado contains 7 grams of fiber.

3. Pack in some protein. 
  • Good options include Greek yogurt, plant protein milk or low-fat/nonfat milk, hemp seeds, nuts (6 to 8 nuts) or nut butter (1 or 2 tablespoons), or a scoop of protein powder.

4. Add a liquid with benefits and without drawbacks. 
If you don’t add a protein that’s a liquid (i.e., you don’t choose skim milk or plant milk), you’ll want to ease the blending process by adding a liquid that doesn’t pack calories or sweeteners. Here’s your winning liquid line-up:
  • Add ½ to 1 cup of either 
    • water (calorie-free hydration), or
    • unsweetened nut milk (most are fortified with calcium and vitamin D and contain less than 50 calories per cup).
    • coconut water (electrolytes and flavor for less than 50 calories per cup.

5. Add spices (and herbs) to your smoothies, your health and your life! 
Spices and herbs add a burst of flavor and are loaded with powerful phytonutrients that help to prevent inflammation and protect the body against chronic disease. Try adding grated ginger or spices like cinnamon, which add natural sweetness, or turmeric, which gives a warm and bitter kick. Mint and cacao powder area also good ways to add a flavorful punch.



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