Smoothies are a quick, convenient, and easy way to add extra nutrients to our diets, and the flavor variations are endless. This endless variety is one of the great things about smoothies, but can also be overwhelming. Consider this your “cheat sheet” for creating — or buying — a low-sugar, nutritious, and satisfying smoothie with 100% pure ingredients.
5 steps to create a smoothie tailored to your specific needs, using helpful ingredients that provide whole-body benefits. Experiment with various flavor combinations for a refreshing, nutritious and delicious smoothie.
Step 1: Choose your base | Low-calorie, low-carb liquids with no added sugar
- Water
- Coconut milk or unsweetened almond milk
- Vegetable juice (e.g. green juice, cucumber juice)
- Iced/chilled coffee
- Freshly brewed, chilled tea (for example, green or white tea, or flavored tea such as mint, peach or berry)
Step 2: Choose your protein
- Greek yogurt (no added sugar)
- cottage cheese
- Protein powder (whey or vegetable)
- Collagen peptides
Step 3: Stack produce + minimize food waste
- You really can’t go wrong adding any type of vegetables and/or fruit, fresh or frozen.
- Tip: Fresh produce that is about to spoil is perfect for mixing into a smoothie
Step 4: Don’t skip the fat
Fat enhances the texture and richness of a smoothie; fat also helps keep us full, longer. Add a teaspoon or two if you’re controlling calories, or 2+ tablespoons if you’re looking to add more After calories.
- Nuts, seeds, nut butters (e.g. peanut butter, almond butter, cashew butter)
- Lawyer
- coconut oil
Step 5: Flavor Enhancers and Healthy Supplements
- Turmeric Extract + Ginger http://www.gaiaherbs.com/products/detail/770/TurmericBoost-Restore – natural anti-inflammatory
- Beetroot powder – may improve vessel health, athletic performance, speed and power
- Green powders (eg wheatgrass powder and spirulina)
- Fresh herbs (coriander, basil, mint, rosemary) and spices (chipotle, cinnamon, cardamom, nutmeg)
- Cocoa powder or cocoa nibs (raw chocolate; available in bulk at grocery stores)
- Ground flax seeds and hemp seeds
Three good-for-you smoothies to help you beat the summer heat – OR one Smoothie King option for each:
Note | All Smoothie King smoothies contain:
- No artificial colours, flavors or preservatives and absolutely no syrups.
- Smoothie King uses whole organic fruits and vegetables with 0g of added sugar in many blends.
- No hydrogenated oils or trans fats.
- All smoothies are gluten and soy free.
1. Collagen Coffee Frappé
This creamy hit can be used three times as a breakfast, snack or pre-workout energy boost.
Makes 1 serving
- 8 ounces unsweetened almond milk
- 1 scoop of collagen peptides
- 1 shot of espresso or coffee concentrate (2 shots for the stronger version)
- Ice
Per serving: 120 calories, 7 grams carbohydrate, 5 grams fiber, 1 gram sugar, 10 grams protein.
Not into DIY? Smoothie King has you covered with this Eat Fit blend:
Activator® Recovery Coffee: 220 calories, 23 grams carbs, 2 grams fiber, 15 grams sugar (0 added sugar), 29 grams protein
- Made with bananas, cold brew coffee, skim milk, protein blend, coconut water (to help hydrate) and Gladiator Protein. High in protein to help you refuel or recover faster after a workout.
2. Burst of performance and recovery
Packed with nutrients to improve performance and recovery and reduce inflammation, this sweet and tangy smoothie is ideal as a pre-workout + post-workout recovery fuel source.
Makes 1 serving
- 6 ounces unsweetened vanilla coconut milk
- 1 box 2% plain Greek yogurt
- ½ cup tart cherries (frozen, no added sugar)
- 1 portion of beetroot powder
- 1.5 teaspoons turmeric extract powder
- Vegetable sweetener to taste
- Ice
Per serving: 260 calories, 23 grams carbs, 4 grams fiber, 14 grams sugar, 23 grams protein.
Not into DIY? Smoothie King has you covered with this Eat Fit blend:
Keto Champ™ Berries: 430 calories, 19 grams carbs, 9 grams fiber, 6 grams sugar (0 added sugar), 23 grams protein
- Less than 10 grams of net carbs, made with whole raspberries, wild blueberries, and blended with Almond Butter and Keto Protein.
3. King Slim-N-Trim™ Veggie Smoothie
- Make him eat fit: Almond milk instead of fruit juice; Greek yogurt instead of banana
- Organic spinach, kale, ginger, mango, protein powder, Greek yogurt, almond milk, fiber blend
Per 20 ounces: 210 calories, 28 grams carbs, 5 grams fiber, 17 grams sugar (0 added sugar), 23 grams protein + extra bonus 400 mg calcium and over 700 mg potassium.
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FUELED Wellness + Nutrition is powered by Smoothie King. Learn more about Eat Fit at Smoothie King; Click on here for the full list of Eat Fit options available from Smoothie King, proud sponsor of FUELED Wellness + Nutrition with Molly on WGNO.
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Molly Kimball, RD, CSSD is a New Orleans registered dietitian and nutrition journalist and founder of the nonprofit Ochsner Eat Fit restaurant initiative. Tune into his podcast, FUEL | Wellness + Nutrition and follow her on Facebook, Instagram and Twitter at @MollyKimballRD. See more Molly articles + TV segments on www.mollykimball.comand sign up for the weekly Eat Fit Wellness Bites newsletter, here.
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