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Smoothies are so great for you, but it can be hard to figure out the right ratio of ingredients to make it taste great too. Consuming your daily recommendation of fruits and veggies can be a challenge, which is why smoothies are so great. Blending up a couple of servings of each into a smoothie is an easy way to meet your nutritional needs. Here’s a fool-proof guide to building a nutritious and delicious smoothie.
Greens (1 to 2 cups): Try adding spinach, kale, dandelion greens, sprouts or arugula into your drink. Once you blend your preferred green with fruit, you’ll hardly be able to taste it I promise!
Fruit (1 to 2 cups): You can use fresh or frozen. My favorites are bananas, raspberries and mango, but don’t be afraid to try pineapple, kiwi, oranges, apples and blueberries.
Thickener (1/4 to 1/2 cup): You don’t want your smoothie to be too runny, so add a little thickness in there. You can try Greek yogurt, nut butter, tofu, mashed avocado, cottage cheese or even a bland tasting bean to thicken up your smoothie.
Liquid (1 to 2 cups): Water is probably the best choice here but you can always add your favorite type of milk (cow, soy, almond, coconut), green tea, or coconut water.
Optional extras: There are tons of things you can add to your smoothie for health benefits or extra flavor. Mix in protein powder to build muscle and keep you fuller longer, or add fiber, flax meal, what germ, or chia seeds. Don’t be afraid to add cinnamon, nutmeg, vanilla extract, maple syrup, honey, dates or ginger for flavor.
Try THIS delicious recipe:
2 cups kale (72 calories)
1/2 frozen banana (53 calories)
1/2 cup frozen strawberries (23 calories)
1/2 cup frozen blueberries (42 calories)
3 ounces vanilla Greek yogurt (68 calories)
1 1/4 cups cold water
1/2 serving vanilla protein powder (65 calories)
1/4 teaspoon cinnamon (2 calories)
Total calories: 321
You work too hard for your money to throw it all away on full price when you don't have to!