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3 Easy Healthy Smoothie Recipes [PLUS!] The Perfect Smoothie Formula

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Smoothies can provide a megadose of nutrients, but they can also leave you feeling hungry without the right ingredients. I used to drink a smoothie first thing in the morning, but get frustrated when my stomach would start grumbling and I would crave something sweet an hour or two later. Once I learned more about nutrition, it made perfect sense: I was filling my smoothie with a ton of fruit and almond milk, but not giving it much fat to keep me full for longer. These days, I love a smoothie in the morning, and have perfected my favorite combo for an easy healthy smoothie that provides a ton of antioxidants, filling healthy fats,  protein, fiber, and a few servings of fruit and veggies first thing in the morning.

THE PERFECT HEALTHY SMOOTHIE FORMULA

Here’s the formula:

1/2 cup frozen fruit
1/2 cup veggies
1 tablespoon fat/protein
1 cup liquid
1 teaspoon superfood

And here’s the WHY behind it:

1/2 cup frozen fruit

This is the fun part. All those bright colors. All those disease-fighting, skin-boosting antioxidants. All that sweetness. Choose your fruit of choice, and add in half a cup. The key here is to use frozen fruit, because it ends up blending into that cool, creamy, ideal smoothie consistency. Frozen fruit is picked at the height of the season, so it provides the same nutrients as fresh fruit, and keeps well in your freezer until you’re ready to use it. The fruits that I like to use most in smoothies are bananas, mangoes, berries, and pineapple.

1/2 cup veggies

Yup, VEGGIES in your smoothie — we’re going there! Veggies are loaded with fiber to wake up your digestive system, get things moving first thing in the morning, and make you feel full for longer. Veggies are also natural energy boosters. If you feel sluggish in the morning, just try adding some green energy into your smoothie. Just like with fruit, a little trick is to use frozen veggies, because they taste so much better as a refreshing cold drink, versus a lukewarm glass of greens… just trust me on that one.

My favorite veggies to add to smoothies are greens like baby spinach or baby kale. (If you can’t use up all your fresh greens for the week, just pop them in the freezer for your smoothies. Spinach is what I use most often, but you can get away with swapping in arugula or romaine, too.) Another veggie that most people don’t suspect is frozen cauliflower. It sounds totally strange, but it kinda just assumes the taste of whatever it’s with AND adds a rich creaminess.  If you’re just getting used to adding veggies to your healthy smoothies, try pairing with a sweeter fruit like mangoes or bananas, which will help cover up the veggie flavor.

1 tablespoon fat/protein

This is the difference between a light smoothie that leaves you hungry an hour later, and a strong smoothie that keeps you full and satisfied for hours. Make sure you’re adding a source of healthy fats and protein into your smoothies. If you’ve been skimping on fats, it’s time to reconsider; fats help build hormones and cell walls, protect your organs, prevent sugar from releasing into your bloodstream too rapidly, and to give you a long-burning source of fuel.

The good news is, protein and fats often come together in whole foods. So add a tablespoon of hemp seeds, chia seeds, ground flaxseed, almond slices, or coconut oil. Or, a scoop of collagen or half an avocado.

1 cup liquid

You gotta have something to blend that smoothie up, right?! Pick out your liquid of choice. For a creamier consistency, use unsweetened almond milk or coconut milk. (Just watch out for brands with added gums and thickeners, which can wreak havoc on a happy digestive system. Malk is my favorite clean almond milk brand and Native Forest is my favorite clean coconut milk brand.) For a lighter, sweeter consistency plus extra electrolytes, try coconut water. Heck, even plain water works. Extra hydration for the win, right?!

1 teaspoon superfood

This is my own personal spin, and not at all an essential. But it makes the process even more fun to add in an extra superfood boost. I took one unused, funky-sized cupboard in my kitchen and made it into my own smoothie cupboard right above the blender, lined with mini mason jars full of superfoods like maca powder, acai berry powder, cacao powder, spirulina, and anything else I come across. It makes me happy opening it, feeling like I’m getting an extra superfood dose just by picking out one of the jars each day. Most of them are pretty mild in flavor, so I just toss a teaspoon into my smoothies. Then I sit back, sip away, and picture my cells buzzing with all that health I’m drinking in.

4 EASY HEALTHY SMOOTHIE RECIPES

So, ready to give it a try yourself?! Here are a few of my current favorite easy healthy smoothie recipes. Find more in the Winter Meal Plan, out now!

BERRY GLOW SMOOTHIE

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This is my current obsession! It’s full of so many antioxidants and servings of dark, antioxidant-rich fruit and veggies first thing in the morning. You will be glowing down to your cells after this one.

1/2 c. frozen berries
1/2 c. spinach
1 scoop vanilla collagen powder
1 c. unsweetened almond milk
1 t. maca powder

SWEET GREEN SMOOTHIE

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This is a sweet smoothie for anyone wanting to get on the green smoothie train. The sweetness of the frozen bananas and coconut water cover up the spinach, so you won’t even notice all the extra green goodness you’re sipping!

1/2 frozen banana
1/2 c. frozen spinach
Half an avocado
1 c. unsweetened coconut water
1 t. maca powder

HONEYDEW MINT SMOOTHIE

1/2 c. honeydew melon
1/2 c. spinach + few springs mint
1 scoop vanilla collagen powder
1 c. unsweetened full-fat coconut milk
1 t. maca powder

I hope this gives you a framework for filling, nutritious, delicious smoothies. Which one are you going to try first?!

And remember, if you’re looking for more simple workweek recipes, check out the Winter Meal Plan.

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