Delicious and Nutritious Smoothies

Ingredients for 6 smoothies
Plibby’s delicious & nutritious smoothie ingredients

A smoothie is a wonderful, delicious, filling way to combine a variety of food for maximum nutrition and health benefits. I have created my own delicious and nutritious smoothie that I enjoy daily.

At a minimum, my daily smoothie contains bananas, green, leafy vegetables, carrots, lemon (for digestion and nutrient absorption), and berries. I will vary the produce I use, depending on whatever is in season or on sale, or what I have extras of (like grapes, cherries or nectarines). Additional fruit makes the smoothie sweeter, but I generally keep the serving small to keep my sugar intake minimal.  I suggest that if you add new vegetables, do it sparingly and try it once before making a batch. An extra cup of spinach doesn’t seem to change the taste, but warning: bell peppers and alfalfa sprouts will make your smoothies taste like bell peppers and alfalfa sprouts. Not disgusting, but not as smoothie-delicious.

Healthy Smoothie ingredients
Hempseed, Fortified Yeast, and Coconut Water are my favorite additions to my morning smoothie

 

As I shared in my post Eating for Nutrition recently purchased some fortified yeast for Vitamin B12 (typically only found in meat), and I began adding it to my smoothies this week. I found that it made no change to the taste of the smoothies.

I use the “super food” hempseed in my smoothies to provide additional minerals such as iron, phosphorus, magnesium, and zinc. It is also rich in Omega-3 (see Benefits of Omega-3).

I also enjoy coconut water in my smoothies for some sweetness via electrolytes (see Benefits of Electrolytes in Water).

Below is a list of the most typical ingredients of my smoothie. There is no need to be precise; every smoothie is a little different, but it’s always delicious and nutritious.

One delicious and nutritious smoothie, ready for a blender.
Fruits and veggies for a delicious and nutritious smoothie. Add this produce along with coconut water, hempseed, nutritional yeast (for vegetarians), and ice in a blender until smooth.
  • Banana, 1/2 large
  • Strawberries, 2 medium
  • Blueberries, 6 medium
  • Cucumber (with peel), 1/4 medium
  • Carrots, 1/2 medium
  • Avocado, 1/2 tbsp
  • Kale, 1 cup
  • Spinach, 1 cup
  • Lemon juice, 1 tbsp
  • Hempseed, 1 tbsp
  • Nutritional yeast, 1-1/4 tbsp
  • Coconut water, 4 oz.
  • Ice, 1 cup (or use a 1 cup of water if the ingredients are mostly frozen)
Plibby's delicious and nutritious breakfast smoothies
I make multiple bags of smoothie ingredients at a time, then freeze them. I take one out each day, thaw it for about an hour, then throw it in a blender with coconut water and spring water. (Lacey the Photobomber is a sweet Miniature Schnauzer who is always interested in what I am doing in the kitchen.)

Because I journal what I eat on SparkPeople.com, I’m able to run a report on the nutritional content of my smoothie. It’s not 100% accurate, but it’s close.

Nutritional information for Smoothie
Nutrition for each of the ingredients in Plibby’s Delicious & Nutritious Smoothie (Click to enlarge.)

Each smoothie contains 289 calories (174 without the nutritional yeast and hempseed) and 10 grams of fiber. I eat an average of a 1200-calorie/day diet, so the smoothie provides an average of 24% of my daily calories and 62% of my daily dietary fiber.

Each smoothie contains the following macro-nutrients:

Macronutrients in my morning smoothie
Ratio of  carbohydrates, protein, and fat in a smoothie
  • 44 grams carbohydrates
  • 15 grams protein
  •  7 grams fat

I aim for consuming 50% of my calories from carbohydrates, 20% from protein, and 30% from fat.  As a vegetarian, it’s most important for me to ensure my protein intake is sufficient. My daily minimum is 50 grams, so this smoothie provides 30% of my minimum protein.

Each smoothie provides the following percentages of the USDA Recommended Daily Allowances (RDA) of micro-nutrients:

  • 344% Vitamin A*
  • 418% Vitamin B6*
  • 106% Vitamin B12*
  • 201% Vitamin C*
  • 6% Vitamin E
  • 17% Calcium
  • 23% Iron
  • 20% Zinc
  • ~400% Riboflavin*
  • ~500% Thiamin*
  • ~300% Niacin*
  • ~200% Folate*
  • ~ 5% Phosphorus
  • ~30% Potassium (based on a recommended 4,200 mg)
  • ~12% Magnesium (based a recommended 310-320 mg for women)

* This site has a nice chart of Upper Tolelerance Levels (UL): Vitamins and Minerals: How Much Should You Take?

I have shared with you how this smoothie is NUTRITIOUS, but you’ll have to taste it yourself to verify that it’s DELICIOUS.  I certainly think it is!  I’d love to hear from you in the comments section below if you are giving the smoothie (or a variation) a try.

11 Comments Add yours

  1. What a fabulous post beautiful woman…valuable information, clearly written and lots of colorful pictures! Maybe I will write my next on today. My Love Always, Mom Whitehawk

    Like

    1. Plibby says:

      Thank you, Mom Whitehawk! I always love to see your blog posts too.

      Like

  2. Sarah Rome says:

    I tried this recipe myself and it is SUPER delicious! I feel great in the mornings after drinking this. It’s very refreshing and healthy. I love preparing several bags of it in advance for freezing – it makes breakfast very easy and fast to make.
    Thanks for posting!

    Like

    1. Plibby says:

      You’re welcome Sarah! I am glad I had the chance to share my smoothies with you this summer.

      Like

  3. Charlotte H says:

    Excellent post! Thanks for the nutritional information, ideas, and links. Preparing ahead and freezing individual bags of the ingredients is clever. I love healthy smoothies but rarely have them during the week because they take too much time to prepare before running out the door in the morning, so my ingredients often go bad in the fridge before I use them all. Time to go hit the market for some fresh produce!

    Like

    1. Plibby says:

      Thanks Charlotte!!! Enjoy your quick weekday morning smoothies. I think the most time-consuming task each morning is cleaning up the blender.

      Like

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