All about Smoothies

The colorful drink craze has been around for some time now; they can be packed full of nutritional benefits and energizing whole foods.

The Veggies
Leafy greens are can be easily added to smoothies. Spinach, kale, and swiss chard are just a few options which are packed with vitamin K, vitamin C, and fiber. Vitamin K assists with proper blood consistency. Vitamin C assists with collagen repair and restorative tissue processes.  Fiber lowers cholesterol and glucose levels, keeps you feeling fuller for longer and regulates your body’s cleansing processes.

The Fruits
Nearly any fruit can be added to a smoothie. The options are endless, but the most commonly accessible include bananas, berries, and oranges. These fruits are packed with potassium, antioxidants, and vitamin C respectively. Potassium assists with muscular strength and helps prevent cramping and soreness. Antioxidants fight harmful free-radicals that are linked to cancer, atherosclerosis, and stroke. Vitamin C, as mentioned above, is vital for the formation of collagen in the skin. 

The Add-ins
Some common add-ins to healthy smoothies include oatmeal, greek yogurt, and chia and flax seeds. Oatmeal adds a thicker texture and contributes to the fiber of the smoothies. Greek yogurt contains probiotics which help in the digestive process and also has high amounts of protein, keeping you fuller for longer. Chia seeds are high in omega-3, a fatty acid that plays a role in brain function. Flax seeds contain large amounts omega-3 as well as Vitamin B1, which assists in digestive problems and boosts the immune system. 

All of the above categories can be smoothly blended into a single power-packed drink. Below is a basic recipe for smoothies. You can adjust the greens, fruits, and add-ins as you wish. 

  • 8 oz. liquid (juice, milk, water)
  • ¼-½ cup fresh/frozen greens 
  • 2 cups of any fruit (fresh or frozen)
  • ½ cup plain/vanilla yogurt 
  • 1-2 Tbs. oatmeal 

Information taken from Greenblender.