National Smoothie Day: 10 Tips for Sensational Smoothies!

Did you know that the history of the smoothie is closely related to the history of the blender which was invented in the late 1930s? Smoothies experienced a boom when they became readily available in coffee shops, cafes, and supermarkets in the 1990s. Today smoothies are great for a quick snack or a refreshing meal replacement. Celebrate Smoothie Day and blend together your favorite combination of nutrition and fun.

To get the most out of your smoothie, check out the following tips:

1. Do some mental math when creating your smoothie:
2. As a meal, 350 – 400 calories are reasonable. For a snack size smoothie, aim for 150 – 200 calories.
3. While fruit is a healthy ingredient, remember that 1 piece of fruit, or 1 cup of fruit is typically a serving.
   1. Nut butters add protein but remember each tablespoon also adds about 100 calories.
4. It never hurts to add some vegetables to the mix:
   1. For an extra shot of vitamins, minerals, and fiber, throw in some spinach leaves, carrots, beets or even some canned pureed pumpkin. If trying to “hide” vegetables in a smoothie, berries can mask the green color well!
   1. This Tropical Smoothie is flavor-packed with mango, bananas, baby spinach or kale. Blended to perfection, this light and sweet smoothie will treat your taste buds.
5. Keep tabs on added sweeteners:
   1. Smoothie ingredients, like fruits and fruit juice, flavored plant-based milks or fruited yogurts may provide plenty of sweetness.
   1. Dried dates, figs, or prunes are nutritious options to add sweetness to a smoothie. Soak dried fruit in hot tap water for a few minutes to soften before blending.
6. A dash of vanilla can sweeten up your beverage.
7. Watch out when adding honey, syrup, ice cream, sorbet, and fruited yogurts as they will increase both the calorie and sugar content of your drink.
8. Add a protein punch for a more filling and substantial drink.
   1. Good protein options include plain low-fat yogurt, low fat milk, soy milk, silken tofu, chickpeas, white beans or protein powders, like whey or pea protein. Keep in mind that non-dairy milks, like almond and coconut milk only provide a minimal amount of protein.
   1. This protein packed Peach Smoothie blends juicy peaches, creamy Greek yogurt, frozen yogurt and a plant-based protein powder.
9. Consider including plant-based fats:
   1. Adding a tablespoon of nut butter or seeds, like chia, hemp or ground flax seeds, or ¼ of an avocados per serving can make a smoothie extra filling.
   1. This Berry Smoothie Bowl is made with  frozen fruit, yogurt, and fun toppings like coconut, nuts, ground flax seeds and berries. It’s great for breakfast or a snack and easy to change up with your favorite ingredients.
10. Do not forget the whole grains:
    1. Toss in leftover oatmeal or soaked oats to get the rich addition of whole grains and added body to your beverage. Oatmeal and other cooked grains, like barley or bulgur will help your smoothie become a meal. Just a ¼ cup of cooked grains per serving will do the trick.
11. Get creative with flavor boosters:
12. Add a sprinkle of cocoa powder, cinnamon, turmeric, ginger, or unsweetened matcha powder to add flavor and other health benefits to your smoothie.
13. If you love peanut butter cups, cocoa powder helps make this Chocolate Peanut Butter Smoothie an irresistibly delicious smoothie. The recipe calls for a frozen banana, but just about any fruit will do.
14. Don’t toss out your over ripe fruits and wilting vegetables. Freeze now and blend later:
    1. Most fruits can be frozen – simply cut fruit up in 2- 4-inch pieces, lay on a baking sheet and place in the freezer. Once frozen, put in a freezer bag. Be sure to label and date the contents!
15. Green leafy vegetables, like spinach and kale, are often used when making smoothies. Blanching is recommended prior to freezing to maintain optimal color and flavor. Pat dry and coarsely chop before placing in labeled freezer bags.
16. Or blend fruits and veggies first, and then freeze:
    1. Fill your blender halfway with loosely packed greens or cut up fruit, add a few tablespoons of water and puree until “smooth-ish.”  Pour into ice cube trays. Once frozen, store cubes in a freezer bag. You will be ready to go for your next smoothie!
17. Remember, anything goes:
18. Ask your family for ingredient ideas and get them blending!

Celebrate Smoothie Day and express your own personal taste of summer.