Lemond Nutrition Articles

Refreshing Smoothie Recipes

By Emily Dudensing, RDN, LD // Jul 26, 2017

Guest post: Paige Adlof, TWU Dietetic Intern and Graduate Student

It is the middle of summer and it is hot outside! Texas summers can be miserable, so we have to actively try to stay cool and hydrated. Food can be a great way to cool down while also providing the wholesome nutrition we need every day! One of my favorite summertime options for breakfast or a snack are smoothies. Smoothies are great during any season but they are even more refreshing on a hot summer day. They are quick and easy to make by just requiring you to throw in any fruits and or vegetables you like, adding some protein and ice and letting it blend together. Smoothies are also fun to experiment with and allow you to show your creative side.

One important item that many people forget to add to smoothies is a protein source! If you want to stay satisfied after drinking the smoothie, it needs to have more than just carbohydrates (the fruit). Great protein options include Greek yogurt, milk, and protein powder. Adding the protein to the smoothie will keep you full longer. Sometimes creating smoothie recipes just take some trial and error, playing with the amount of ice, liquid, and combination of fruit and vegetables for taste.

Below you will find some basic smoothie recipes that are quick and easy to make. One awesome thing about making smoothies is that the ingredients are probably already in your fridge and you just need to grab them and blend! These smoothie recipes do not have any added sugar. To guarantee sweetness, try to use ripe fruit that are at their peak of sweetness to avoid needing any added sugars.


Strawberry Banana Smoothie

1 medium banana

1 cup strawberries

½ cup plain or vanilla Greek yogurt

½ cup low fat or skim milk

1 cup ice

1. Combine all ingredients in a blender and blend until smooth.

 

Mango Pineapple Smoothie

½ banana

½ mango, peeled and diced

½ cup pineapple, diced

½ cup plain Greek yogurt

½ cup low fat milk

1 cup ice

1. Combine all ingredients in a blender and blend until smooth.Green Smoothie


Green Smoothie

1 cup spinach

1 cup water

½ cup pineapple, diced

½ cup mango, diced

1 banana

1 scoop of vanilla whey protein powder

1. Place spinach and water in blender. Blend until smooth.

2. Add fruit and protein powder and blend until smooth.





Paige is currently a dietetic intern and graduate student at Texas Woman's University. She graduated from the University of Texas at Austin with an undergraduate degree in nutrition with a dietetics emphasis. Paige loves working with children and is excited to start practicing as a registered dietitian!

 


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Comments

Iris // Thursday Jul 27, 2017

I'm also trying to get in shape. I’m training for a summer race with SportMe running appwhich calculates distance, time, pace and calories.

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