Blueprint for Building Your Power Smoothie
Updated: Jul 9, 2022
Dana Eshelman, MS, RDN
Who doesn't love a smoothie on a hot day!? Lately it has been SO hot that cooking a meal is not on the top of my list. These are the days a power smoothie comes in handy!
This a SMOOTHIE, not some water + protein powder. This is going to make a complete meal or snack. Meaning, it is going to include protein, fat and fiber! If it is a snack, it will include at least 2 of the 5 food groups (fruits, veggies, protein, grains and dairy). If it is a meal, it will include at least 3 of the 5 food groups.
Here is a list to help you build the power smoothie:
Base: this will be your liquid- almond milk, water, coconut water, coffee + milk, cows milk, soy milk...you can use 6-8 ounces of a liquid of our choice. Sweetened, unsweetened...whatever!
Protein: choose from your favorite protein powders (pea, whey, collagen, egg white, beef, etc). Add 1/2 c. Greek yogurt, cottage cheese, or tofu- these blend right in, you will not even know they are there.
Veggies: MOST IMPORTANT SECTION! Veggies add some body to your smoothie and they add little to no flavor. So, for those not fond of veggies, this is a great way to sneak in some extra nutrition. If you are thinking, "heck no, I am not trying that in a smoothie," start with something simple like frozen riced cauliflower or frozen zucchini for added volume! Add spinach for those that need additional iron (pair with a strawberries, kiwi or citrus fruit for optimal absorption). Adding frozen veggies will make for a thicker smoothie!
Fruit: this adds some great flavor to your smoothie! I love to add frozen fruit to make my smoothie extra thick and less "icey." You can mix and match fruits based on your flavor for the day. Make a berry smoothie with berries + banana, make a tropical smoothie with pineapple + mango + banana, or try a indulgent smoothie with banana + peanut butter! Have fun with it.
Fat: adding a fat to your smoothie will keep you satiated for longer than an hour and will add some creaminess to the smoothie! Consider adding avocado (you will not taste it), nut butters, or seed butters. You can also top with chia seeds, flax seeds or hemp seeds.
Grains: my personal favorite is adding 1/2 c. oats to my smoothie to make a smoothie bowl. Some grains that you can add for a crunch are high fiber cereals, granola, or crackers.
Additional flavor: Add some spices like cinnamon, nutmeg (love this for fall), cocoa powder, coconut...whatever sparks your fancy! Get creative, experiment and have fun!
Add in some additional ice for some extra thick goodness!
**Smoothie tip- add in the frozen ingredients to the blender first with your liquid of choice and blend until they are smooth, then add in other ingredients. This will make it extra smooth/ creamy!
Try one of my favorite INDULGENT smoothies that I love after a long run or ride:
1/2 c. soy milk + 1/2 c. decaf coffee
1 frozen banana
1/2 c. frozen riced cauliflower
1 scoop pea protein powder (chocolate)
1 handful spinach
1 T. cocoa powder
1 T. peanut butter
1/2 c. oats