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5 Delicious Smoothies That Nutritionists Drink

 

Healthy and tasty are not mutually exclusive—and here’s the proof.

5 Delicious Smoothies That Nutritionists Drink

It isn’t surprising that smoothies are a staple for many nutritionists. After all, you don’t always have time to cook elaborate meals when you’re busy helping others make healthier choices. And if there’s a quicker way to cram as many good-for-you foods into one tasty concoction, we haven’t found it.

From super-simple, melon-based refreshers to multi-ingredient shakes filled with exotic produce, there’s at least one recipe on this list that you’ll want to add to your regular smoothie rotation—stat.

1. The Summer Refresher

The Expert: Nyree Dardarian, R.D., director of the Center for Integrated Nutrition and Performance at Drexel University

“My rule of thumb is to never put into a smoothie more than you would eat whole at one time,” Dardarian says. That’s to keep from overindulging and taking in more calories than you would normally consume.

The chia seeds in this smoothie are a good source of protein, healthy omega-3 fatty acids, fiber, and antioxidants. Meanwhile, the cucumber—which adds manganese, vitamin A, and other nutrients to the mix—also lends a savory flavor, “making it feel like a hearty meal,” Dardarian says. And thanks to the mint, this smoothie is “so refreshing,” she adds.

The Recipe

  • 1 overripe peach
  • 1/2 Kirby cucumber
  • 1 cup non-dairy yogurt
  • 3 fresh mint leaves
  • 1 tsp. chia seeds
  • Water and ice

Directions: Add all ingredients to a blender. Blend for 10 to 15 seconds and enjoy.

2. The Antioxidant Explosion

The Expert: Felicia Stoler, D.C.N., R.D.N., fellow of the Academy of Nutrition & Dietetics

Stoler says the exotic powders in this drink offer both protein and a heaping of nutrients and antioxidants. (Maca, for example, is rich in phosphorous, selenium, and vitamins B1, B2, C, and E.) The avocado adds a filling dose of good fats that also, according to an Ohio State study, help your body better absorb other nutrients.

The Recipe

  • 2 tsp. lucuma powder
  • 1 tbsp. cacao powder
  • 1 tsp. maca powder
  • Frozen acai or acai powder
  • 1/3 avocado
  • Ice cubes
  • 8 oz. water

Directions: Add all ingredients to a blender. Blend for 10 to 15 seconds and enjoy.

3. The Four-Fruit Shock Wave

The Expert: Joy Dubost, Ph.D., R.D., former senior director of Nutrition for the National Restaurant Association

The antioxidant-rich fruits in this recipe simply taste great together, says Dubost, and the portion sizes ensure that you won’t bomb your belly with heavy amounts of fruit-based sugars.

The Recipe

  • 1/2 cup frozen blueberries
  • 1/2 frozen banana
  • 6 medium frozen strawberries
  • 6 oz. non-dairy yogurt or avocado
  • 3 oz. water

Directions: Add all ingredients to a blender. Blend for 10 to 15 seconds and enjoy.  

4. The Simple Delight

The Expert: Nathen Myers, R.D., a clinical dietitian and adjunct professor at New York University

“This makes a really refreshing, simple, and satisfying smoothie that isn’t calorically dense,” Myers explains.

The Recipe

  • 1 big handful of any melon
  • 1 tbsp. fresh lime juice

Directions: Throw half the melon in the freezer for 10 minutes, and leave the other half unfrozen. Blend the lime juice with both melons for 10 to 15 seconds and enjoy.

5. The Kitchen Sink

The Expert: Jess Cording, M.S., R.D., a New York City–based based nutrition coach

This fruit- and veggie-heavy smoothie is packed with a diverse assortment of nutrients, thanks to its mixture of green spinach and cauliflower. The riced cauliflower also gives it a creamy texture, Cording says.

While you might use fresh greens for your smoothies, Cording prefers frozen organic spinach because it’s a wallet-friendly solution for people who want to prioritize organic produce on a budget. Plus, British researchers have found that frozen fruits and vegetables generally have more antioxidants (like vitamin C and beta-carotene) than fresh produce.

The Recipe

  • 1 cup water or coconut water
  • 1 to 2 scoops protein powder (opt for yellow pea or hemp protein powder at 15 to 20 grams of protein per serving)
  • 1/4 tsp. cinnamon
  • 1/2 frozen banana
  • 3/4 cup frozen riced cauliflower
  • 2 cups baby spinach
  • 1 cup ice (or more if needed) 

Directions: Add all ingredients to a blender. Blend for 10 to 15 seconds and enjoy.

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