As my training picks up and the weather gets warmer I’m finding myself craving beverages all day long! Yesterday I was looking for a report on my desk and realized I had FOUR cups scattered about – water, coffee, iced tea and a second water!
When I got home from my run on Monday night all I wanted was a nice cold smoothie. Last summer I was making myself smoothies almost daily, but during the winter I quit cold turkey – now I’m back at it!
My current favorite smoothie is a citrus-y mix of:
- Frozen mango
- Frozen pineapple
- 1/2 banana
- Scoop of vanilla greek yogurt
- Dash of almond milk
- Dash of orange juice OR dash of coconut water
Mmmmm tastes like summer!
The banana, yogurt and almond milk balance out the citrus flavors so it’s not too acidic or too sweet.
I’m not sure if I’ve blogged about this before, but I have the same thing for breakfast every single morning: 8oz coffee and two eggs sunny side up on top of a slice of whole grain toast (Udi’s). After making my delicious citrus-y smoothie on Monday I started wondering if maybe I could shake things up and start having a smoothie for breakfast some days.
I Google’d how to make a meal replacement smoothie and found a great formula on Organic Life (which is owned by Rodale, the same company that owns Runner’s World). Here’s what the author on Organic Life suggests:
- Choose a liquid base (water, milk)
- Add a protein (protein powder, silken tofu, Greek yogurt)
- Select a healthy fat (avocado, nuts, seeds)
- Drop in a high-fiber carb (fruit, vegetables)
- Optionally add a flavor accent (cinnamon, ginger, herbs, lemon, line, vanilla)
When selecting a high-fiber fruit these are the best choices:
And here are your high and low sugar fruits – of course my favorites all are high in sugar! Typical!
The article says, “certain fruits are also more calorically dense than others, so you’ll have to make certain adjustments principally when it comes to yield. A banana-pineapple smoothie should be somewhat smaller than an apple-pie smoothie, since gram for gram, a banana is twice as calorically dense as an apple with only half the fiber.”
When it comes to selecting a vegetable or two the article says the leafy greens blend the easiest so there are some top options:
- Swiss chard
I bought a bag of leafy spinach to include in my smoothies, but I have yet to find the nerve to add it in! I have never had a green smoothie before and I am totally intimidated by it even though I LOVE spinach on its own.
I need to branch out and give it a whirl SOON before the spinach goes bad!
Do you like to make smoothies? What are your favorite ingredients? Will the spinach taste weird with my favorite citrus-y fruits?