I confess, I’m seriously addicted to smoothies, not ones with ingredients like ice cream, sugars or sweetened syrups. Those drinks can have upwards of 600 calories, as much saturated fat as a double cheeseburger, and carbohydrate grams in the triple digits. You don’t have to trade taste for healthy! If you’re having a smoothie in place of a meal, look for one with at least 5 grams of protein and a similar amount of fiber. Smoothies can also be powerhouses of antioxidant and anti-inflammatory ingredients and still taste great.
This refreshing green drink from the Mayo Clinic is an excellent source of vitamins A and C, and at only 52 calories per serving, a great in-between meal treat.
- 1 banana
- 1/2 cup strawberries
- Juice of 1 lemon (about 4 tablespoons)
- 1/2 cup other berries such as blackberries or blueberries
- 2 ounces fresh raw baby spinach (about 2 cups)
- 1 tablespoon fresh mint or to taste
- 1 cup cold water or ice
Directions Place all ingredients in a blender or juicer and puree. Enjoy.
This is my own favourite breakfast smoothie, the ingredients vary from season to season, at times it contains flaxseed, kale, strawberries, plums, avocado…, but it always features pineapple, blueberries, turmeric and black pepper. Discover what works best for you – add whey protein to breakfast smoothies as an easy-to-digest protein containing all the essential amino acids, try Agave or maple syrup as a sweetener
- 1 cup unsweetened, unflavoured almond milk
- 1 cup of plain non or low-fat yoghurt (Greek for lots of protein, regular for more calcium)
- Dash of pure vanilla extract
- ½ teaspoon fresh grated ginger or 1/8 tsp of dry
- ½ teaspoon of cinnamon
- ½ teaspoon turmeric
- Dash of black pepper
- 1/2 cup of fresh or frozen blueberries
- 1 cup fresh or frozen pineapple chunks
Directions: Place all ingredients in a blender or juicer and puree.
Here’s the low-down on some of these ingredients:
- Pineapples, bromelain which helps with inflammation and digestion, but it’s also a strong source of vitamin C.
- Blueberries, high fiber and antioxidant,
- Ginger and turmeric, both fantastic anti-inflammatory agents.
- Black pepper, increases the bio-availability of turmeric.
- Cinnamon, anti-inflammatory, antioxidant and sweet
- Yoghurt, calcium, protein, potassium, B12
- Almond milk is a great dairy alternative that is filled with vitamins and minerals.
- Vanilla, antioxidant, anti-inflammatory