Simple Add-Ins That Pack Even More Vitamin Power Into Smoothies
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Smoothies can be a quick and easy way to pack a lot of vitamins and minerals into your day. The “perfect” smoothie provides essential nutrients from proteins, carbohydrates, and healthy fats. Try bulking up your beverage with some of these different “super food” ingredients for a health-boosting smoothie.
Chia Seeds: These small seeds add a lot of nutrition to a smoothie, as excellent sources of omega-3 fatty acids, soluble fiber, and calcium. Add up to three tablespoons of chia seeds to provide you mild, nutty flavor and a thick consistency.
Kale: Try making your smoothies with frozen, pre-chopped kale for fresh convenience. One cup of chopped kale contributes only around 35 calories, while packing in significant amounts of vitamins A, C, and K.
Cacao Powder: For a chocolate-flavored treat, add unsweetened cacao powder to your smoothie. Not only will you be satisfying your sweet tooth, but you will also be filling your body with antioxidants and flavonoids to boost immunity. This delicious ingredient provides an excellent source of magnesium, which is vital to cardiovascular function, as well as brain and bone health.
Avocados: Rich in vitamins B, C, E, and K, avocados are a powerhouse of nutrients. These delicious fruits also contain more potassium than a banana and are a great source of heart-healthy unsaturated fatty acids. Pair ¼ of an avocado with berries or bananas for an extra creamy treat!
Quinoa: This whole grain is an excellent source of fiber for fullness and protein for muscle repair. Blend in ¼ cup of cooked quinoa to your favorite smoothie.
Matcha Green Tea Powder: Add this concentrated green tea powder to boost your energy and increase the antioxidant content of your smoothie. Believe it or not, this tea contains higher levels of antioxidants than blueberries, goji berries, oranges, and spinach.
Almond Flour: To add extra protein, mix almond flour into the blender. This add-in is high in protein and low in carbohydrates and sugars. One-quarter cup adds 6 grams of protein with only one gram of sugar to your favorite smoothie. It provides a good source of healthy fat and vitamin E, too.
Smoothies can be an excellent source of key nutrients. As a meal, strive to make a tasty treat that contains around 300-400 calories; and for a snack, aim for 150-200 calories. To maximize the nutrition of this already nourishing treat, experiment with some of these delicious ingredients to make a heartier, smarter smoothie. Find recipes like Banana-Berry Smoothie, Super Cherry Smoothie or Recovery Banana-Gram Smoothie from Cooper Clinic Dietitians in our Health Tips.
For information on nutrition consultations at Cooper Clinic visit cooperclinicnutrition.com or call 972.560.2655.
Article provided by Cooper Clinic Nutrition.