by Ariela Paulsen

It can be tough to find refreshing drinks without a million (potentially irritating) ingredients.  But there is good news — smoothies can be pretty easily adapted to most diets! Mix and match the following for a delicious, nutritious, refreshing beverage:

Liquid (pick one)

  • Milk
  • Plant-based milk (almond, coconut, rice, oat, soy, etc.)
  • Juice (fresh-squeezed, or 100% fruit juice)

Fruits (ideally frozen)

  • Berries
  • Mango
  • Apple
  • Melon (honeydew is great in smoothies!)
  • Pineapple

Flavor enhancers

  • Bananas (under-ripe are easier on the gut and sugar level, but any banana will make it taste so much better!)
  • Basil, mint, or other herbs
  • Maple syrup, honey, agave nectar, etc.

Health boosters

All of the ingredients listed above have a variety of health benefits! Smoothies contain myriad vitamins, minerals, and can have a good mix of carbs/fat/protein (although heavier on the carbs/sugar). Herbs, blueberries, and apple skins also have anti-histamine properties. The following additions, however, can take your smoothie’s nutrition to the next level!

  • Chia seeds, flax seeds, pea protein, oats, or PB all add protein and make it more filling!
  • Yogurt — make sure it’s actually healthy yogurt, but it will enhance the taste, texture, and add more calcium and protein!  Greek yogurt is the best, nutritionally.
  • Greens — kale and spinach are especially healthy and taste great in smoothies!
  • Cucumber — adds vitamins, and great refreshing flavor!
  • (Any other veggies you want to experiment with!)

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