Happy New Year!!! If you are like many people (and me) this holiday season, you ate way too much the last two months. The new year is a restart for some and just another year for others. If you’re one of those that is looking for a few ways to reach that New Years resolution, or just wanting to add some more nutrients in your day, I hope this article helps you out. As I mentioned in my post on “Creating a Healthy Lifestyle“, one of my favorite ways to start the day and boosts my nutrients is by blending my breakfast. I’m not saying this is the best way to lose weight, but I have found that when I start my day off with a smoothie, I tend to be more health conscious throughout the day. Plus I am getting loads of vitamins right from the get-go. We don’t do smoothies everyday for breakfast, we alternate between eggs, and protein bars as well. Here are four of my go-to smoothies for two people, plus a few tips I’ve discovered over the years.
Four Delicious Smoothie Recipes
This is our go-to smoothie with our favorite ingredients (pictured in photos).
1 Banana | 1/2 cup of frozen blueberries | 5 frozen strawberries | 2 handfuls of fresh baby spinach | 3 heaping tbsp vanilla greek yogurt | 2 heaping tbsp cottage cheese | 1/2 cup coconut water or water | 1/2 cup of milk
A great option for an after workout smoothie with lots of protein and it tastes like a Reese’s Cup!
1 Banana | 2 cups milk | 2 scoops Isopure Dutch Chocolate protein powder | 2 tbsp peanut butter |1/2 cup vanilla greek yogurt | 1 cup ice
I love this smoothie in the spring and summer because of the fruity tropical flavors.
1 Banana | 1/2 cup frozen pineapple | 1/2 cup of coconut water | 1/2 cup of milk | 2 handfuls of fresh baby spinach | 1 cup peach greek yogurt (or vanilla) | 1 cup ice
Another savory smoothie that tastes like dessert. Pumpkin is actually incredibly good for you and full of beta carotene.
1 banana | 1/2 can of pumpkin puree | 1/2 cup shredded carrots | 1 cup milk | 1/2 tsp cinnamon or pumpkin pie spice | 2 tbsp vanilla greek yogurt | 2 tbsp cottage cheese| 1 cup ice
How to Boost Your Smoothie:
How to get more protein:
My husband played college football and is all about getting the right amount of protein in our diet. He has tried countless brands of protein powders over the years and we have found this one that we love. It is the only one that actually tastes good with just water and does not have the chalky taste like so many others do. Our favorite flavors are the low carb vanilla and dutch chocolate. I linked where to get them at the bottom of this post.
How to make it creamy:
Being a woman, sometimes we need a little extra dose of active cultures. I know so many people turn their nose up at cottage cheese, and I used to be one of them, but it is SO good for you. AND it will make your smoothie extra creamy, and you don’t have to worry about that texture that most people don’t like. My favorite brand that I have found is Good Culture. It is an all organic cottage cheese and it is the only one I will buy now after tasting others.
How to get more vitamins:
If its cold season or I know I am about to travel somewhere, I’ll add a little extra dose of vitamins with these Emergen-C packets. I like the tropical flavor the most because it just goes in with the fruit flavors. I’ll usually add one of these packets to the Purple Passion smoothie above. I keep a box at the house at all times and I always throw a few in my bag when I travel. I love the coconut-pinapple flavor too with just water or in the Tropical smoothie above.
Tips for Everyday Blending:
Invest in a good blender- One thing that I think has made a huge difference in our love for smoothies is having a good quality blender. We knew that we needed a new one so we researched blenders and found one to put on our wedding registry. We got this one as a wedding present and we love it.
Use frozen fruit- One of my biggest tips is to use frozen fruit for smoothies and you will need a good blender to do that. It is so easy to just open the bag of fruit from the freezer and dump it in. You don’t have to wash, cut, or worry about the fruit going bad and you won’t need to add ice. I always use fresh spinach and banana though. Also, I would avoid fruits like raspberry and blackberry because they don’t blend well and you end up with a mouth full of seeds. I also don’t like the texture of adding apple in a smoothie either.
Serve in paper or plastic cups- Nothing is worse than taking a smoothie to go on your way to work and getting in your car after work and smelling that rotten smell. Trust me, I’ve done it. Keep some styrofoam or plastic cups around to take your smoothies on the go. Another tip, if you don’t have lids for those cups, use Press N’ Seal for the top and you can pop a straw through the top. I once spilled a green smoothie down my front walking to the car to go to work… imagine what a morning that was. 🙂
Always wash your blender immediately after using- This kinda goes with the above statement, something about breaking down small particles of food allows them to stick to the blender like glue if you leave it sitting out. Again, something I learned the hard way. Rinse it with hot water right after you use it and it will be SO much easier than scrubbing it later.
Watch your yogurt for hidden sugars- This one is sneaky because you think all yogurt is super healthy right? Wrong! SOOO many of the super yummy yogurts have added sugars, which is why they are delicious. Milk naturally has sugar in it, just like fruit does, so you won’t find one with 0 grams of sugar. But what you want to look for this the added sugars. This is another reason I started adding cottage cheese in my smoothies because it is not as tart as a plain yogurt and it is loaded with protein and less sugar.
Banana makes the smoothie- Notice that all of the smoothies above have banana? Well I’m not sure why, but every time I make one without it, neither of us like it at all. My tip is to buy half ripe bananas and half green bananas to get you through the week.
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I hope these tips and recipes will help boost your day like it does ours. I am by no means a certified nutrition coach, a size 2 or someone with a 6 pack. But I do consider myself a healthy person and someone that believes in being the best version of myself and I love helping others reach that goal as well. If you liked the post or want to save it for later, please share or save it on Facebook or Pinterest.