Written by guest blogger and nutrition student at Simmons University Mayma Chaibi,
Fruit smoothies are an easy way to give your body abundant nutrients that you might not otherwise get around to consuming, including Vitamin C, potassium, and fiber. In just one sitting, you can quickly and efficiently enjoy a day’s quota for fruit. Fruits’ nutrients remain intact even when blended, whether the fruit is fresh, frozen, or canned.
• Smoothies are easily customizable to appeal to your personal taste preferences. While some athletes prefer sour smoothies, you might like sweeter ones.
• Be creative when making your smoothie; use an assortment of fruits. Some popular choices are strawberries + bananas, or (peeled) oranges + peaches. My personal favorite combinations include papaya, peach, strawberries or blueberries, and banana. Your smoothie, however, can be made with any mix of fruits that you happen to have on hand.
• You can change the consistency of a smoothie according to your liking. Just take into account the type of fruit you are using. For example, frozen fruit creates a thick and frosty smoothie; fresh fruit makes a “juicier” smoothie.
• Using yogurt for a base can result in a thicker and heavier smoothie that can be more filling than a smoothie made with a liquid base such as water or fruit juice.
• Because fruits have natural sugars that will sweeten the drink, you can minimize added sugar. For those of us with a sweet tooth, not all fruits will be sweet enough. Personally, I like to blend a small date into my smoothie for a bit of extra sweetness.
• The most common times to drink a smoothie are at breakfast or for an on-the-go snack. However, a smoothie can also be a pre-workout meal. Fruits contain carbs that are usually easy to digest. Therefore, smoothies can do a tremendous job in providing the body with an energy boost.
Below is a list of ingredients for an easy-to-make smoothie that is 100% customizable!
– ½ cup (115 g) of low-fat Greek Yogurt or milk
– 1 cup (240 ml) of fruit juice
– ½ to 1 cup of fresh, frozen, or canned fruit
– 1. Place all ingredients in a blender
– 2. Cover and blend/whip until desired consistency
Optional: 1-4 tablespoons of chia seeds, ground flax, dry oats, graham crackers, dates, peanut butter, a dash of nutmeg and/or cinnamon
Nutrition Information: 220 to 290 calories per serving: 50 to 60 g carbohydrate; 5 g of protein; 0 to 3 g of fat