Smoothies: Recipes and Add-ins

By Laura Coffee, Marketing & Owner Services Manager, Co-op Owner


You can see the video on this topic here.

Smoothies are one of those foods that tend to straddle the line between meal/snack/dessert. It’s easy to add too much sugar and veer off into dessert territory, or not enough fiber and protein so it becomes a snack. I’d like to offer some suggestions to make your smoothies more filling so they can step up and park themselves firmly in the meal category. Here are some of my go-to smoothie boosters:

Smoothie Add-ins:

  • Oatmeal—thickens and adds fiber
  • Carrots—fiber and antioxidants
  • Spinach—fiber and nutrients
  • Hemp seeds—protein and Omega 3/6
  • Pumpkin seeds—protein and Omega 3
  • Chia seeds—thickens and adds protein and fiber
  • Flax seeds—thickens and adds protein and fiber
  • Probiotics—I sometimes add one dose worth of capsules per serving
  • Coconut milk or coconut water instead of juice—less sugar – really any unsweetened non-dairy milk will work
  • Spices (Cinnamon and Ginger work great!)
  • Fresh herbs (Try basil with strawberry or mint with chocolate!)
  • Try sweetening with dates, frozen bananas, or stevia instead of adding extra sugar or juice.

 

These two recipes are examples of a typical smoothie that I would make. They have lots of add-ins to help them be both filling and energizing. Neither recipe has any added sweeteners. If you prefer a sweeter smoothie try using vanilla milk or yogurt instead of unsweetened, and/or increasing the number of bananas/dates to three.

Fruit Smoothie

  • 2 cups frozen fruit
  • 2 cups milk or yogurt
  • 2 frozen bananas or pitted dates
  • 1 carrot
  • 3 Tbsp seeds
  • 1 tsp ground ginger/cinnamon/cardamom or 2 tsp vanilla extract
  • A pinch of salt (optional)

Instructions:

Combine all ingredients in a blender until smooth. Start on pulse to break up the frozen fruit. Makes two 16oz servings.

 

Chocolate Peanut Butter Smoothie

  • 2 cups milk or yogurt
  • 2 frozen bananas or pitted dates
  • 1/2 cup peanut butter
  • 1/2 cup oats
  • 2-3 Tbsp cocoa powder
  • 3 Tbsp seeds
  • 2 tsp vanilla extract
  • Pinch of salt (optional)

Instructions:

Combine all ingredients in a blender until smooth. Add peanut butter in globs AFTER the liquid to avoid it sticking to the sides. Makes two 16oz servings.

 

Leave a Reply

Your email address will not be published. Required fields are marked *