We all know that berries, mangoes, and bananas make for great smoothies. You can turn that already healthy beverage into a well-rounded meal by adding vegetables, protein, and fiber.
Adding protein
Protein is essential to good health. The Harvard School of Public Health notes that protein is essential for the needed daily supply of amino acids that contribute to healthy bones, muscles, skin, and hair. Amino acids also promote muscle growth and help to maintain energy levels throughout the day. Because our bodies don’t store amino acids, we must gain them through the foods we eat.
The Mayo Clinic recommends between 10–35% of daily calories should come from protein. The amount of protein we need depends on our age, weight, and level of exercise.
Sources of protein
We often think of meat, poultry, or fish as the primary sources of protein, but animal-based protein can include a lot of fats and sodium. Plant-based protein, such as a cup of cooked lentils, has less of these unhealthy ingredients. Nuts, seeds, beans, and lentils are all good sources of plant-based protein.
If you use a protein supplement, take a moment to read the ingredients label. Look for a protein powder that is low in saturated fats, sugars, and trans fats. Whey protein is high in these ingredients, but pea protein has fewer of these ingredients and is easier to digest.
Smoothie ingredients
“Frozen bananas, chia, hemp, or flax seeds can all bump up the protein,” said Heidi Beer, a health coach with Kinwell’s Lifestyle Medicine program. “Adding cooked pumpkin, zucchini, or sweet potato will make a smoothie nutrient-rich and creamy. A small amount of most nuts will increase the fiber, protein, and healthy fats. Then you can get creative with different fruits and berries to increase the variety of nutrients in your smoothie.”
Incorporating proteins, fiber, and healthy fats into your smoothie is a great way to enhance the nutritional value of berries and fruits. Other ingredients to consider are nut butters, tofu, low-fat or plant-based yogurt, avocado, and plant-based milk such as almond milk. The beauty of the smoothie is there’s no limit to the variety of healthy ingredients you can toss in the blender. Health coach Heidi Beer recommends this video from u-tuber Meghan Livingston for some low-sugar smoothie recipes.
