Simple and Easy Smoothies

There seem to be endless options for creating smoothies. But what distinguishes a “healthy” one from the rest? Scoops of ice cream or severe, fat-free versions don’t meet the criteria. A healthy smoothie keeps you hydrated, and includes good fats, vital for fueling your body.

From vegetable recipes to berry-packed beverages, we’ve discovered the top smoothies — rich in vitamins and antioxidants, to help prevent disease, without skimping on flavor.

Peanut Butter Banana Smoothie

An oldie but goodie, the peanut butter smoothie provides long-lasting energy and serves as a great way to start your day. Look for all natural peanut butter that has no cholesterol and no hydrogenated oil.

Ingredients:

• 1 banana
• 1 Tbs. natural peanut butter
• 10 oz skim milk (or soy)

Drizzle with honey for a sweet garnish.

Banana Strawberry Soy Smoothie

Satisfy your sweet tooth and boost your protein intake with this soy smoothie. Soy offers an alternative to dairy and other fattier protein sources. Plus, soy is linked to lowering bad cholesterol and packed with powerful antioxidants.

Ingredients:

• 1 cup soy milk (vanilla flavored, if preferred)
• 5 oz silken tofu
• 1 banana (cut into chunks)
• 2 cups fresh strawberries (sliced)
• 2 tsp. honey

Blueberry Antioxidant Smoothie

Blueberries are a powerhouse of antioxidants that protect your cells from free radicals, formed from food break-down, or introduced to the body from outside sources like smoke.

Ingredients:

• 1 cup blueberries
• ½ cup plain yogurt
• 1 cup low-fat milk
• 1 Tbs. condensed milk

Raspberry Avocado Smoothie

The combination may seem odd, but the creamy avocado tames the tartness of this smoothie. In addition to loads of potassium from the avocado, this drink provides vitamin C, fiber, and antioxidants that may help fight against developing certain types of cancers.

Ingredients:

• 1 avocado (peeled, pitted)
• ¾ cup orange juice
• ¾ cup raspberry juice
• ½ cup raspberries

Tomato Smoothie

There’s no denying the health properties of tomatoes: packed with vitamins A and C, they can help delay the start of many age-related diseases.

Ingredients:

• 2 cups tomatoes
• ½ cup tomato juice
• ¼ cup apple juice
• ½ cup carrots
• ¼ cup celery
• hot sauce (to taste)
• 2 cups ice

Kale Smoothie

Kale is a super food, rich in antioxidants, fiber, and vitamin A. It is also tough. Blending the leaves for a smoothie can be a bit challenging. To get a creamy texture, soak kale leaves in water first, then add any remaining water to the mix.  

Ingredients:

• 4-5 leaves of kale
• 2 bananas
• 1 cup blueberries  
• a few slices cucumber

Mango Papaya Smoothie

The National Institutes of Health lists mango, along with cantaloupe and apricots, as among “the best sources of vitamin A.” Rich in iron and antioxidants, the mango fruit also aids in the digestive process. Like mango, papaya contains enzymes that aid in digestion, while offering a great source of fiber.   

Ingredients:

• 1 mango (peeled, pitted)
• 1 papaya (peeled, seeded)
• 2 cups plain yogurt
• 2 Tbs. fresh lime juice
• 3 Tbs. honey (to taste)
• ¼ tsp. almond extract

Banana Colada Smoothie

Welcome the weekend with a soothing banana colada smoothie. This non-alcoholic version replaces alcohol with pineapple for a refreshing summer treat.

Ingredients:

• 2 bananas
• 4 fl oz. cream of coconut
• one 8 oz can pineapple chunks (in juice)
• 3 cups crushed ice

For an added kick, sprinkle coconut flakes on top after blending. 

Whey Protein Smoothie

This smoothie doesn’t go light on the protein or potassium, and totals around 650 calories. It’s ideal for athletes—whey protein helps repair and build muscle tissue, and provides energy.

Ingredients:

• 1 cup yogurt
• 1 cup 2 percent milk
• 1 banana
• 2 scoops whey protein powder
• ½ cup ice

More Tips to Staying Healthy

• Don’t skip breakfast: It’s easy in our increasingly fast-paced routines to skip the first meal of the day. But cutting breakfast means missing out on refueling your body. Plus, at lunch, you may end up over-eating, and break good diet habits.

• Keep a food diary: Recording what you eat—along with how much, where you ate, and how you felt while eating—can prove an effective method toward establishing good eating habits. A diary can help your doctor design a plan that meets your goals, such as eating to boost your immune system.