By Melissa Schuster MS RDN CDN IFNCP, owner of Schuster Nutrition, PLLC

Tips from a Registered Dietitian Best Smoothie RecipesSmoothies are a great way to incorporate a variety of nutrients for a healthy meal or a snack. When building your smoothie, it’s important to include protein, fat and fiber to balance the sugar naturally found in fruits.

The easiest way to add protein to smoothies is through protein powder, Greek yogurt, or cow’s milk or soy milk.

Keep total fruit to about 1 whole fruit or 1 cup of fruit, and balance this by adding in at least one vegetable (spinach, zucchini, cucumber, carrots, and cauliflower are great vegetable options).

Add in a healthy fat like nut butter, nuts, seeds or avocado to make the smoothie well-rounded, balanced, and satisfying.

Here are 5 new smoothie recipes for you to try!

  • Orange, Carrot & Turmeric Smoothie: 1 orange, 1 carrot, ½ cup plain Greek yogurt, 1 tsp ground flaxseed, ¼ tsp turmeric, 3 tbsp collagen powder (260 calories, 4 g fat, 30 g protein, 5 g fiber)
  • Pineapple Spinach Smoothie: 1 cup frozen pineapple, 1 cup spinach, ½ cup unsweetened coconut yogurt, 1 cup unsweetened almond milk, ¼ cup vanilla protein powder (260 calories, 7 g fat, 22 g protein, 6 g fiber)
  • Peanut Butter Chickpea Smoothie: ½ cup water, ½ cup canned chickpeas (drained & rinsed), ¼ cup plain Greek yogurt, 1 banana, 1 tbsp peanut butter (380 calories, 12 g fat, 18 g protein, 10 g fiber)
  • Creamy Blueberry Smoothie: 1 cup frozen blueberries, 1 cup frozen cauliflower, ½ cup unsweetened coconut yogurt, ¼ cup vanilla protein powder, 1 tbsp chia seeds, 1 small lemon juiced, 1 cup water (320 calories, 9 g fat, 25 g protein, 15 g fiber)
  • Chocolate Zucchini Bread Smoothie: 1 cup unsweetened almond milk, ½ zucchini chopped, ¼ cup chocolate protein powder, ½ frozen banana, 1 tbsp chia seeds, 1 tbsp almond butter, 1 tbsp cacao powder, 1 tsp cacao nibs to put on top (optional) (390 calories, 19 g fat, 28 g protein, 13 g fiber).

Print this smoothie recipe collection here.

For more personalized meal plans and customized nutrition guidance, book a 6-Week 1:1 Concierge Nutrition Bootcamp with Melissa Schuster, MS RDN CDN IFNCP.  https://schusternutrition.com/bootcamp

 

DISCLAIMER: This information contained in this post is not, and should not be construed as, medical advice. It is provided for informational purposes only. Each individual’s situation, nutritional needs and medical situation are different, and the information contained in this post may not be appropriate for your personal situation. Always check with your own physician or medical professional before implementing any change to your lifestyle, food intake, exercise regimen or medical treatment.

 

© 2024 Schuster Nutrition, PLLC

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