Blending up the nutrients in easy smoothies
The smoothie, once the secret treat of health food markets, has since become so common yet incredibly appealing that even McDonald's has jumped on the bandwagon with its new fresh-fruit smoothie.
Whipping up a quick smoothie is a fun way to slip in some nutrients and an easy way to use up any lingering fruits before they spoil.
However, with the overload of smoothie options from bars to McDonald's to pre-made mixes, not all smoothies are made equal.
For example, fruit smoothie bars can top the charts around 600 to 900 calories yet still leave your kids hungry and looking for more.
Pre-made mixes, found in grocery stores, can be chock-full of refined sugars while low on essential nutrients.
Opting to be the mixologist at home instead lets you control the ingredients and can also be a fun experiment with your kids on changing flavors and colors — think “Green Eggs & Ham” chased with a Green Giant Smoothie.
Very Berry Smoothie
½ cup skim milk
½ cup plain yogurt
1 cup single or mixed berries
1 tablespoon ground flaxseed
Berries are called “super foods” for a great reason — they have the greatest content of antioxidants among the fruits and are excellent sources of phytochemicals.
Anthocyanins, for example, are specific to the red berries and may inhibit growth of lung, colon and leukemia cells.
Frozen mixed berries are easy to keep on hand but be cautious when buying. Look for frozen berries without added juice or syrup to avoid excessive refined sugar in the smoothie.
The ground flaxseed rounds out the smoothie's nutrition by adding a mixture of omega-3 fatty acids, fiber and additional phytochemicals.
Flaxseed has been researched and found to possibly lower total blood cholesterol and is also commonly used as a laxative, helping to relieve constipation and improve overall digestion.
High Protein Strawberry-Banana Smoothie
1 cup skim milk
2 ice cubes
⅓ cup low-sodium cottage cheese
⅔ cup strawberries
½ frozen banana
Cottage cheese is often an overlooked ingredient for smoothies but can boost the nutrition to the next level. Cottage cheese is naturally low in fat but high in casein, a slow-digesting protein. This means that the smoothie will digest more slowly in the body, satiating appetites and providing energy for a longer stretch in the day. The strawberries add an extra punch of vitamin C to the smoothie, about 100 milgrams for every 1 cup. Benefits of vitamin C may include protecting immune system function and building strong connective tissue.
Green Giant Smoothie
1 banana, cut into chunks
1 cup red grapes
6 ounces vanilla yogurt
½ apple, chopped
½-¾ cup chopped fresh spinach
Add skim milk and/or ice until desired consistency
Spinach adds the “giant” to this smoothie with its rich source of iron, a mineral that transports oxygen to muscles. The key to this smoothie, however, is pairing the spinach with a high vitamin C fruit such as the grapes and apples. Vitamin C is known to help the body absorb and utilize iron. Additionally, by keeping the peel on the apple when blending will give the smoothie a boost of both soluble and insoluble fiber — another satiating element in a snack. Bananas are a complex carb providing a quick boost yet sustainable release of energy to improve kids overall endurance. Bananas are also a great source of potassium, an essential mineral, that helps maintain fluid balance and stimulate muscle contraction.
Contact me: If you have any feedback, comments or questions on this topic or any others, I would love to hear from you. You can send me an email at christina@nourishedliving.com with your thoughts.
ŸChristina Fitzgerald, a registered dietitian and licensed dietitian nutritionist, is the owner of Nourished, Nutrition and Wellness, nourishedliving.com. She lives with her husband and two young sons in the Northwest suburbs.