As the weather gets warmer, you may want to replace that hot tea or hot chocolate for a more summer-inspired drink that is cool and refreshing. A chilled smoothie is a great option because they are easy and fast to make in the dorms or at your apartment, you can take them on-the-go, can be a complete meal or made with specific purposes in mind (recovery from a workout), and can be made with healthful ingredients. There are many different foods you can put into a smoothie- from carrots, to pineapple, to yogurt. Below, we’ll talk about some different smoothies and the nutritional benefits in each one.
Yesterday, BYL did a free smoothie tasting outside the library, where over 130 students tried our carrot/fruit smoothie. While veggies smoothie are sometimes gross-looking (that green, superfood Odwalla drink, anyone?), this one was delicious and everyone was pleased with the taste and texture. The smoothie was made following this recipe:
4 carrots, chopped
1/2-3/4 orange, peeled
1 cup ice
1/2 cup water
Makes 3-4 servings.
This recipe is good for a small snack, as it does not have any fat or protein in it. The smoothie is packed with fiber, potassium, vitamin A, vitamin C, beta-carotene, and other antioxidants.
This smoothie is a great post-workout snack or a sweet snack in between meals to keep you full and satiated. It has plain yogurt, which really adds a good amount of protein and calcium to the smoothie. And, the fruit contributes lots of fiber, antioxidants, vitamin C, and potassium.
- 1 banana
- 2-3 cups frozen strawberries, raspberries, and/or blueberries
- 1/2 cup plain yogurt
- 1/2 cup ice
- 1/2 cup orange juice or 1/2 orange
Peanut Butter (& Chocolate)
For those elite athletes out there, this may be right up your alley. Recently, research has shown that chocolate milk has a beneficial effect on restoring glycogen stores because it has about the same ratio of carbs and protein as some common carbohydrate replacement drinks (Karpet al 2006). While this smoothie isn’t just milk and chocolate, it does have these two components. But, you don’t have to add the chocolate if you’re more apt to just stick with the peanut butter and yogurt. Or, you could leave out the peanut butter if you like it more chocolate-y.
- 1 banana
- 1/2 cup nonfat milk
- 1/4 cup plain yogurt
- 1 1/2 tablespoons creamy peanut butter
- Drizzle of chocolate syrup (optional)
- Few cubes of ice
The peanut butter in this recipe gives you mono- and poly-unsaturated fats, which are healthful (they help you absorb fat soluble vitamins like vitamin A, D, E, and K). The yogurt and milk has vitamin D, calcium, and protein.
Lastly, don’t forget there are a MILLION different combinations out there in smoothie-land. There are lots of frozen fruits (mangos, berries, etc) you can use, you can replace nonfat milk with soy milk, and you can put flax seeds into your smoothie for added omega-3s.
Karp, J., Johnston, J., Teckelnburg, s., Mickleborough, T., Fly, A. and Stager, J. Chocolate Milk as a Post-Workout Recovery Aid. International Journal of Sports Nutrition and Exercise Metabolism. 2006;16:78-91.