My Favorite Smoothie Ingredients And Their Super Food Benefits

Since eating fruits and vegetables is not always easy to fit into a busy day, each morning I have a smoothie. Every. Single. Day! I enjoy my smoothies and try to switch up what I use for fruits and vegetables. I enjoy experimenting and coming up with new combinations. For two years now I have been concocting smoothies to fuel my body. I have my smoothies right after a run or my workout for recovery and repair. Good nutrition is just as important as daily exercise is. Here are some of my favorite smoothie ingredients that have key nutritional benefits.

Chia Seeds: These tiny little seeds are full of amazing nutrition. In just one ounce of Chia seeds there is: 11 grams of Fiber, 4 grams of protein, 9 grams of fat (5 of those contain Omega-3's!), 137 calories, 18 % Calcium, 30 % Manganese, 30% Magnesium, and 27% Phosphorous. That's not all! Chia seeds also contain zinc, Vitamin B's, and potassium. They are an excellent source of antioxidants and packed with high quality protein. This makes them a great addition to a smoothie. I have even been adding them to our Yummy Balls. 

Kale: This is such a super food that mixes well with different fruits. I love that in just one cup of kale it is packed with 6 carbs, 3 grams of protein, 5 grams of fiber and only 36 calories! It is filled with vitamins, nutrients, folate and magnesium. If you do not already have this on your grocery list then add it!

Spinach: Popeye is not the only one who loves spinach, smart man for sure! Spinach is my favorite veggie. I eat it every day and there are so many things that it pairs well with along with many different ways to eat it. I use spinach in each and every smoothie. Here is why everyone needs to eat spinach: It is low in fat, high in niacin, zinc, protein and fiber. Spinach contains folate, calcium, iron, phosphorus, copper, thiamin, manganese and magnesium. Grab a handful and throw it in! 

Cherries: Cherries are my new favorite fruit for my smoothies. Not only are they delicious yet the benefits from cherries make them a must in any diet, especially if you work out and run. Cherries have been found to reduce inflammation, aid in post exercise muscle pain, reduce the risk of stroke, good for your heart, support healthy sleep and contain cancer fighting agents. I keep a bag of them in my freezer and use them often.

Greek Yogurt: A spoonful of Greek yogurt goes in most of my smoothies. Greek yogurt contains calcium, protein (double the protein of regular yogurt), zinc and vitamins B6 and B12. Let's not forget about the probiotics we are adding to our bodies. Healthy bacteria helps maintain a healthy gut. It also makes your smoothie creamy as well as healthy! 

These are only a handful of ingredients to add to your smoothie. Be creative! You may be surprised at the combination of smoothies you can make and just how good they can be for you. This is an easy way to pack in your fruits and veggies while giving your body some essential vitamins and nutrients it needs. 

Looking for a couple smoothie ideas? Check out my post  5 Smoothie Combinations To Fuel Your Day. 

 

Food for Fuel

In an effort to be sure I am fueling my body with good and nutritious food, I make myself smoothies. I try to have a smoothie almost every day (I tend to falter on the weekends with a different schedule).

I like knowing that in one drink I just put a couple different fruits and veggies in my body. It seems so effortless. I actually enjoy the whole process of getting it all together too.

I always start with Almond Milk! Then spinach & kale are also an essential part. From there I add different fruit combinations: Banana, Avocado, Strawberries,  Blueberries, Pineapple, Grapes and Black berries. Oh! Yes, Raspberries too! Not all together of coarse but some variation of one or a couple of these.

Peanut Butter!! Yes, add that to a smoothie with banana and avocado and you have one yummy protein smoothie!

Let's not forget Coconut oil. That also is a great add. And Greek Yogurt too!

There is one more thing that is a must I haven't mentioned, for me at least: Protein powder! Find your favorite, whatever it may be. I have been using Garden of Life Raw Protein for a few years. I originally started using Raw Protein to add extra protein in my diet and this one is packed with so many things that are good for your body that I make sure it is a part of my diet. Every! Single! Day! If I don't put it in a smoothie I put it in some almond milk and drink it post run.

I am not fortunate to have an awesome juicer (I really want one and have been looking at them and contemplating it for months now) but I do think there are still some great benefits of smoothie's. I don't have a fancy blender, I own a Cuisinart Blender/Food Processor which I have had for years. (I will tell you a secret though that I have been fantasizing about the Nutri Ninja Pro). What I use though is simple and it does what I need : Cuisinart Smart Stick Hand Blender. I received this last Christmas at a family party gift swap. This baby has gotten it's use and I am impressed with it!

If you are short on time or going away for a couple days you can make your smoothies ahead of time in a blender so you can pour and go. I did this when we went to Maine for a couple of days. I have a friend who makes her smoothies in a big batch for the week.

See, look at that yumminess!!

I try my best to eat a balanced diet. Yet believe in "cheating" a bit. OK, Let me rephrase that, I believe in indulging! It is important to eat well and set healthy examples for our children. Smoothies are another way to be sure I am putting some good stuff in me. Especially on the days where I need a cupcake!