A wholesome smoothie is a great way to kickstart the day (and excellent as a power drink or meal replacement, too!) To make it healthier, simply toss in fresh fruits and veggies, stick to low-fat dairy, and cut out added sugar. Also, try adding some of these super-nutritious ingredients to your blender.
1. Frozen fruits: Use more whole fruits (the riper the fruit, the sweeter the flavor) and less juice, since juices are stripped of all pulp and fiber. Freezing your fruits first ensures that your smoothie will be icy-cold and thick without watering it down. Try frozen banana, strawberries, mango chunks, or any fruits you like. "When making your smoothies, experimenting is half the fun!" says Delia Quigley, author of Simply Smoothies.
2. Green tea: Loaded with antioxidants, chilled green tea makes a great alternative to the water you'd usually add to your smoothie.
3. Vegetables: It's a great way to sneak more greens into your diet! Great options are celery, cut baby spinach, carrot and cucumber.
4. Flax seed meal: "Flax seed meal is an excellent source of both fiber and omega-3 fatty acids," adds Quigley. It's especially beneficial for vegetarians and non-fish eaters, since essential fatty acids are not made by our bodies but must be taken in through diet.
5. Silken tofu: It is easy to digest as well as low in carbs, calories and sodium. Tofu adds a smooth and creamy texture to smoothies, and because it's naturally bland, it won't affect the taste of the drink.
6. Wheat germ: Wheat germ is rich in vitamin E, the B vitamins and selenium. It's also high in protein and iron -- what our bodies need for energy.
7. Protein powder: If you want to up the protein content of your smoothie, just a scoop of protein powder is needed. Bonus: They come in a variety of flavors -- if you love chocolate, flavored protein powder is a great way to add that taste to your drink without the extra fat and sugar.
8. Cranberry juice: Studies suggest that cranberry juice may help reduce the chance of a urinary tract infection, especially in sexually active women who struggle with recurrent UTIs.
