Are you always looking for easy ways for you and your family to eat healthier? Smoothies can be a way to do just that. They are not only a refreshing summertime snack, but they can have a lot of health benefits, too; especially when you make them at home with fresh ingredients. Smoothies can be an enjoyable way to get more fiber in your diet. Smoothies can be an effective way to get your kids to eat more fruits and vegetables. Smoothies can also be an easy snack that you can take on the go with your busy lifestyle. So, we thought we would share a few easy and healthy smoothie recipes with you in this week’s blog. We found these at https://www.healthline.com/health/healthy-smoothie-recipes.
Banana Colada Smoothie
Whether it’s a hot summer day or you just wish it was, this banana colada smoothie is the perfect way to satisfy a sweet tooth. Plus, fresh pineapple contains bromelain, an enzyme that has been studied for its anti-inflammatory and anticancer properties.
Ingredients
2 bananas
1 cup coconut water
1/2 cup plain Greek or nondairy yogurt
1 cup pineapple chunks (if from a can, drain and rinse before blending)
3 cups crushed ice
Blend together until smooth. If desired, sprinkle raw coconut flakes on top after blending for garnish.
Peanut Butter Banana Smoothie
Nothing goes together quite like peanut butter and banana! Peanut butter has protein, which may help you feel fuller longer, and bananas are a great source of magnesium and potassium, two essential minerals.
If possible, look for all-natural peanut butter that has no added sugar or hydrogenated oils.
Ingredients
1 1/2 bananas
1 1/2 tbsp. natural peanut butter
10 oz. regular or nondairy milk
Blend together until smooth. If you’re looking for a thicker consistency, add a few ice cubes before blending.
Tropical Raspberry Avocado Smoothie
Like soft tofu, avocado blends really well into smoothies, adding a lot of creaminess but not an overwhelming taste. Avocados are also a natural source of fiber and healthy fats, which may help reduce cardiovascular disease risk in some people.
Raspberries are another source of anthocyanins, and coconut water provides a slightly tropical flavor without a lot of sugar.
Adding yogurt to smoothies is a great way to boost their protein content and creaminess.
Ingredients
1 avocado (peeled and pitted)
3/4 cup coconut water
1/2 cup raspberries
1/2 cup regular or nondairy yogurt
Blend together until smooth. If you’re looking for a thicker consistency, add a few ice cubes before blending.
Kale Smoothie
Kale most definitely had its moment in the sun a few years ago, but its health benefits are more than just hype. This dark leafy green has a bit of protein and is an excellent source of vitamins A, C, and K.
Because kale leaves can be very fibrous, you may want to soak them in hot water for a few minutes before blending.
Ingredients
2 large handfuls of kale leaves (soaked in hot water beforehand, if desired)
2 bananas
1 cup blueberries
a few slices of cucumber
Blend together until smooth. If you’re looking for a thicker consistency, add a few ice cubes before blending.
Blueberry Antioxidant Smoothie
According to some research, eating a moderate amount of blueberries on a regular basis may be linked to a reduced risk of cardiovascular disease and type 2 diabetes. There’s even some evidence that they may help with weight management.
Anthocyanins, a type of flavonoids found in blueberries, are a key component for their many health benefits.
Ingredients
1 cup blueberries
1 handful of spinach
1/2 cup plain regular or nondairy yogurt
1 cup regular or nondairy milk
1/2 banana
Blend together until smooth. If you’re looking for a thicker consistency, add a few ice cubes before blending.
Here’s to Your Health!
We hope you and your family enjoy these yummy smoothies as a great way to boost your diet with healthy fruits and vegetables. At Central Ozarks Medical Center, we are all about being a resource to help improve the quality of health of everyone in the communities that we serve. We provide healthcare services in mid-Missouri as well as dental and behavioral care at our Central Missouri health clinics. If you’re looking for a primary care physician in the Lake of the Ozarks area, or a healthcare provider near you, we have several locations for your convenience. Just go to our website to see your options. If you’d like to hear more tips and information about healthcare at the Lake of the Ozarks and living a healthy lifestyle, we will continue sharing on our social media channels. So, be sure to use one of the links below to follow us on your favorite platform.
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