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A Guide to Healthy Smoothie Ingredients
December 17, 2024
Sure, your basic banana smoothie or bowl of Greek yogurt checks a lot of boxes. But with a few healthy ingredients — and approximately two more minutes of prep — you could check so many more. Think: fiber, protein, healthy fats and more.
We asked a nutrition expert to map out a strategy for healthy ingredients for yogurt, smoothies, oatmeal and more.
1. Start by mixing in a nutrient-dense powder.
“A spoonful of a nutritious powder is one way to sneak additional nutrients into a yogurt, oatmeal or smoothie — and with minimal impact on flavor and texture,” says Samantha Oldman, MS, a bariatric surgery dietitian with Hartford HealthCare’s Digestive Health Institute.
That said, some ingredients, like spirulina and turmeric powder, have a stronger taste that some people don’t like. A little goes a long way! Even a teaspoon offers a variety of health benefits.
Pick one or more, in powder form:
- Ground flaxseed (or chia): Rich in omega-3 fatty acids, fiber and lignans, these seeds support heart health, digestion and hormonal balance.
- Hemp protein: A complete plant-based protein source, hemp promotes muscle repair and energy.
- Spirulina: Packed with protein, B vitamins, and antioxidants, this algae supports energy and immune health.
- Turmeric: Its active compound curcumin reduces inflammation and supports joint health, digestion and brain function.
- Wheatgrass: Full of vitamins and minerals, wheatgrass aids detoxification, boosts energy and supports digestion and immune health.
- Camu camu: Supports immune health and skin thanks to its high vitamin C content.
- Maqui: High in antixodidants, maqui berries support heart and eye health and reduce oxidative stress.
Note: Always check with your doctor before adding nutritional powders to ensure there are no interactions with current medications or other vitamins you are on.
> Related: 4 Ingredients That Can Supercharge Your Smoothie
2. Sprinkle on a subtle topping like seeds, grains or nibs.
“These add-ins are packed with protein, fiber and healthy fats, and usually won’t compete with the taste of your snack,” says Oldman. “They also add nice crunchy texture to your yogurt bowl, oats or salad.”
Keep a couple options handy, and you can add them to just about anything.
Try:
- Hemp hearts
- Cacao nibs (Note: Deep chocolate flavor)
- Chia seeds
- Pine nuts
- Pumpkin seeds, aka pepitas
- Quinoa (cooked)
- Sesame seeds
- Sunflower seeds
- Wheat germ
3. Add a handful of nuts, or your favorite nut butter.
“Because nuts are such a rich source of protein, fiber and healthy fats, they add a lot of staying power to any meal or snack,” says Oldman.
Whether whole, chopped or blended, that means they’ll help you feel fuller, longer.
Try:
- Almonds
- Cashews
- Peanuts
- Pistachios
- Walnuts
> Related: Nutrition Smack Down: Healthiest Nuts
4. Finish with fresh fruit.
“Fruits are so important for vitamins and minerals that can be harder to get naturally, plus they provide fiber, which can also increase the staying power of your meal or snack,” says Oldman. “Most people don’t eat their recommended daily value — so using fruit as a garnish or add-in is an excellent way to rack up more servings.”
Try:
- Avocado chunks (in a smoothie, they add creaminess)
- Bananas
- Berries like strawberries, blueberries or raspberries
- Mango chunks
- Pineapple chunks
- Pumpkin purée (just make sure the only ingredient is pumpkin)
Tip: Frozen fruit has the same health benefits as fresh! Just plan ahead if it needs to be thawed.
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How to use healthy ingredients with every meal and snack.
Finer ingredients like powders and seeds:
- Mix or blend directly into smoothies, yogurt, oatmeal and even salad dressings.
Chunkier ingredients like nuts and fruits:
- Sprinkle whole or chopped on top of yogurt, oatmeal or salads.
- Blend and swirl into your yogurt or oatmeal bowl for a more seamless mix of flavor and texture. (For a “peanut butter and jelly” taste profile, add nut butter too!)
- Blend into smoothies — either as a star ingredient, or in a supporting role.
“Experiment with different flavor combinations to see what you like, and to make your routine recipes more interesting,” says Oldman. “That way, you’ll also be getting a wider variety of nutrients without having to sacrifice what you’re truly craving.”
Which means you’ll be checking a lot more boxes.
Easy, satisfying, healthy: Check, check, check.