Smoothies are a huge part of my diet. They are my go-to pre and post-workout snack and oftentimes my lunch when I’m not wanting tons of food. Fruit smoothies are simple to make with a variety of flavor options to suit your preferred flavors. But there is so much more you can add to a fruit smoothie other than the fruit, milk or water and ice. Increase those smoothie nutrients with simple smoothie boosting ingredients! It is simple to boost your smoothie to add protein, monounsaturated fats, omega-3 fatty acids and other important nutrients such as fiber and magnesium.
Green smoothies are very popular right now and an easy way for those to incorporate greens into their diet that otherwise wouldn’t eat them. Smoothies are tasty, can be made in a ton of flavors and can aid in weight loss.
9 Nutrient Boosting Smoothie Ingredients
Flaxseed: Flaxseed must be ground, so buy whole brown flaxseeds and grind in a coffee grinder. Adding just 2 tablespoons of ground flax to your smoothie will provide you with 4 grams of fiber and is rich in magnesium. Flaxseed contains no cholesterol and is an excellent source of Omega-3 Fatty acids. Ground flaxseed has a nutty flavor.
Chia Seeds: I’ve been eating chia now for almost 1 year and eat chia daily. Unlike flaxseed, chia seeds can be eaten in whole form or placed in water to make a gel. Chia seeds are an excellent source of fiber, protein and omega-3 fatty acids. I always buy Organic Chia Seeds.
Oats: Oats aren’t just for eating hot oatmeal or cookies. Add ¼ cup- ½ cup dried rolled oats to your smoothies to boost the fiber. Because the oats will thicken your smoothie more liquid may be needed. I like to allow them to sit in water for about 10 minutes before adding to blend easier.
Greek Yogurt: Plain Greek yogurt will boost the protein content of your smoothie naturally without protein powder . Many do not like protein powder flavors so this is a wonderful way. Add 1/2 cup to your smoothie for added calcium, protein and is lower in sugar!
Peanut Butter: Peanut butter is a great addition to add flavor to smoothies especially banana and strawberry smoothies. Peanut butter is a heart healthy monounsaturated fatty acid. Choose natural peanut butter (or almond butter) to add flavor, boost protein and give you healthy fats your body needs.
Greens: Drink your greens. I’m a HUGE and I mean HUGE green smoothie fan. My high fiber green smoothie is my favorite. Adding greens does not change the flavor much but boosts the nutrients. Spinach and kale are my two favorites but really any leafy green will work. Add 1-2 large handfuls of greens to your smoothies. If you are new to adding greens to your smoothies, I’d stick with spinach first and then try additional greens such as kale, collard and turnip greens. Adding greens is a great way to eat greens you usually wouldn’t eat.
Nuts & Seeds: Nuts are healthy fats our bodies need. Walnuts, almonds, sunflower seeds, pumpkin seeds and cashews are my favorites but any nut can be added. Because nuts are high in fat, eat only one ounce per day. For my smoothies I’ll add 2 tablespoons. Nuts have protein and fiber. Walnuts are an excellent source of Omega 3 fatty acids. Mix it up daily for different benefits!
Raw Honey: I rarely sweeten my smoothies but when I do, I use raw honey. Raw honey is a great immunity booster and sweetens naturally without added junk. I love this raw honey.
Spices: I stick with basics here such as cinnamon, nutmeg and ginger. Spices are amazing to bring out new flavors. Try an apple oat and cinnamon smoothie or carrot, apple and nutmeg. Play around with flavors, you’ll be glad you did. My blogging friend even adds cayenne pepper to this spicy mango mandarin smoothie!
As you can see, there are many ways to dress up your smoothie. You won’t taste much difference but your body will love the additional nutrients you are feeding yourself. Below are some smoothie recipes to get you started.
Peanut Butter Strawberry Banana Smoothie: ½ cup milk or water, 2 tablespoon natural creamy peanut butter, 1 cup strawberries, ½ medium banana and ice. Place in blender in order as directed and blend until smooth.
Orange Banana Almond Smoothie- ½ cup milk, 1 cup ice 1 mandarin orange, 1 banana, 2 tablespoon whole natural almonds. Place in blender in order as listed and blend until smooth.
Apple Pear Spice Smoothie: ½ cup water, 1 cup ice, 1 pear diced, ½ apple diced, ¼ teaspoon cinnamon, dash of fresh ginger. Place in blender in order listed and blend until smooth.