Smoothies can be a great, quick and healthy snack for busy students. Smoothies are versatile and can be a great boost of nutrition in your diet from the fruits and vegetables you choose to include. Continue reading to learn how to build a delicious and balanced smoothie to help keep you satisfied and energized.
Step 1: Add Some Fruit
Start your smoothie with fruit for flavor. Fruit adds vitamins, minerals, antioxidants and fiber. Adding it to a smoothie makes it easy to reach your daily fruit intake. Pro tip: use frozen fruit for a thick and creamy texture.
Here are some of the best fruits to add to smoothies:
While measurements can vary, add about ½ cup to 1 cup of fruit.
Step 2: Pick a Green
Don’t be nervous about adding greens to your smoothie; chances are you won’t be able to taste them. If you’re really hesitant, start small until you feel more confident. Some of the best greens for smoothies are:
Add about ¼ cup to ½ cup of greens.
Step 3: Choose a Liquid
You can choose water for a lighter option, milk for added protein and nutrients, or juice for extra carbohydrates and flavor. You can also mix two different liquids like water and juice to reduce the sugar content. Here are some of our favorites:
- Almond Milk
- Coconut Water
- Fortified Soy Milk
- Fruit Juice
- Low-fat Milk
The amount of liquid you add to a smoothie can really change the texture. Add 1 cup to 1 ½ cups to start and feel free to add more as you go. The less liquid you add, the thicker the smoothie will be.
Step 4: Add Some Protein (optional)
While not necessary, adding protein can keep you full longer and help build muscle (especially after a workout) Check out our Pre- and Post-Workout Snacks blog post.
Here’s what we would choose as a protein source:
- Greek Yogurt
- Nut Butter
- Peanut Butter
- Protein Powder
Step 5: Add a Touch of Flavor
Need a little more flavor? Try these:
- Unsweetened Cacao Powder
- Vanilla Extract
Give these ingredients a try, and tag @BeWellGSU and @DiningGSU when you post your smoothie creations.