Whether you’re in a hurry, want to shed some pounds or just like the taste, smoothies are a great choice. But you’d be surprised at the calories and sugar in your average store bought smoothie with some clocking in at over 1000 calories and more than a full day’s worth of carbs!
Ideally, you’ll want to make your own so you can control what’s in them. And all you need is a blender or food processor plus ingredients that you’re likely to have on hand.
First, our tips for making smoothies at home:
1 – Use Unsweetened Fruit
Freeze your own sliced fruit or berries or if you’re buying frozen fruit, choose those without sugar or syrup.
2 – Include Protein
If you’re using yogurt or almond milk as a base, you’ll be getting some protein. But you can bump up the volume with a tablespoon of flax seed or whey powder without altering the taste.
3 – Avoid Added Sugar
Try recipes first before adding any sweeteners. Or use vanilla flavored yogurt or milk or a few drops of extract. If that’s not enough, though I’m not a fan of artificial sugars, you can use those or Agave (just a few drops) to add the sweetness without the sugar spike.
4 – Fat
Adding seeds (including flax mentioned above), avocados or using yogurt or milk with some fat (1%) is a good idea since it help slow down the sugar bump from all the carbs.
5 – Portion Control
Measure your ingredients! A typical smoothie is around 16 – 20 oz. Anything larger and you’ll be drinking more calories than you want.
And now for some of our favorite recipes (click on the link below the photo for the recipe):