Are smoothies actually healthy?
The short answer is that they absolutely can be – it just depends what you put in them.
So often we see smoothies that are either loaded with added sugars (esp smoothies you get at cafes) or lacking in many nutrients that they really cannot be considered a balanced breakfast.
When smoothies are well balanced (we’ve included a smoothie formula below), they can be a super convenient, nutritious and tasty breakfast option.
Smoothies vs juices
Unlike juices, smoothies retain all of the fibre from the fruits and/or vegetables that are blended, which is a huge plus!
They also usually contain a source of protein (e.g. from milk, yoghurt, nuts or seeds, protein powders), which helps you feel more satisfied and therefore less likely to snack (unnecessarily) later in the day.
Avoid these common smoothie mistakes
- Adding too much fruit (aim for 1-1½ serves of fruit per smoothie).
- Adding too much added sugar (e.g honey, sugar, maple syrup, rice malt syrup) – if you want to sweeten your smoothie, try using dates or overripe bananas.
- Drinking your smoothie too fast (try and enjoy your smoothie slowly, sitting down without distractions like you would with a meal).
- Having a smoothie as well as a breakfast meal (a balanced smoothie is equivalent to a meal, so try avoid having a smoothie in addition to e.g. toast or cereal).
- Adding too many nutrient boosters like nut butters, chia seeds and protein powders – if you aren’t careful with your extras, the calories can add up quickly.
The ultimate healthy smoothie formula:
- Start with a fruit/veg base → add 1-2 serves of fruits and/or vegetables (frozen fruits and vegetables work well and give the smoothie a great consistency)
- Add a source of wholegrains → add 1 serve of wholegrains (e.g. 1/2 cup oats, 1/4 cup muesli, 2 Weetbix or any whole grain cereal).
- Add some protein → add 1 serve of protein (e.g. yoghurt, milk, nuts, seeds, protein powder).
- Extras → add a couple of your favourite extras for a flavour, texture and nutrient booster (e.g. cinnamon, nutmeg, cacao powder, vanilla extract, chia seeds, nuts, pepita seeds, flex seeds, peanut butter, almond butter)
Here’s 3 deliciously healthy smoothie recipes for you to try:
Banana, Choc & Avocado Smoothie
Ingredients
- ¼ avocado
- 1 frozen banana
- 2 tsp cacao powder
- ¼ tsp vanilla extract
- ¼ tsp ground cinnamon
- 3 Medjool dates
- 1 tbsp almonds (or any nut)
- 1 cup milk of choice
- ½ cup Greek yoghurt
- ¼ cup oats
Method
- Combine all ingredients in a blender. Blend on high until it becomes a smooth consistency. You may need to add a dash of water/milk to achieve desired consistency.
Green Mango Smoothie
Ingredients
- 1 cup baby spinach or 2 frozen spinach cubes
- ½ cup fresh or frozen mango
- ½ frozen banana
- 1 tbsp chia seeds
- 1 tsp honey
- 1 cup milk
- ¼ cup oats
Method
- Combine all ingredients in a blender. Blend on high until it becomes a smooth consistency. You may need to add a dash of water/milk to achieve desired consistency.
Berry Smoothie
Ingredients
- 1 cup frozen mixed berries
- ½ frozen banana
- ½ cup milk
- ½ cup yoghurt
- 1 tbsp chia seeds
- ½ tsp ground cinnamon
- ½ cup oats
Method
- Combine all ingredients in a blender. Blend on high until it becomes a smooth consistency. You may need to add a dash of water/milk to achieve desired consistency.
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Notes:
- For more healthy smoothie recipes and other breakfast recipes, click here.
- Check our The Biting Truth Cookbook. It contains over 50 recipes.