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By on May 1, 2013

berry smoothie

Sip on this!  Smoothies have the potential to be a filling meal or snack that work well with pregnancy.  However, they often come up short due to their high sugar content.  Fruit syrups, powders, and fruit juices can leave them offering little, if any, nutrients.  I decided to get to the bottom on this and find out about smarter smoothies, especially as we head into warmer weather.

Smarter Smoothies 101

Step 1 – Choose your fruit and vegetable combo.  Frozen fruits are great for smoothies because they eliminate the need for ice.  When ice melts it can water down your smoothie, melted fruit just intensifies the flavor!  Here are some great combinations:


Mixed berries



Step 2: Choose a better base liquid!  These bases contain less sugar and will help blend your smoothie into a nice, smooth, consistency:

Skim milk

Almond, soy, or coconut milk (unsweetened)

Unsweetened coconut water

Step 3 – Add your own boost. Do you want more fiber, protein, another serving of veggies, or even probiotics?  The choice is yours.  This is how you can transform your fruit smoothie from a refreshing drink to a meal or snack:

Protein: Nut butter, whole natural chopped nuts, silken tofu

Fiber and whole grains:  chia seeds, flax meal, wheat germ, oat bran, old fashioned oats

Probiotics: plain yogurt or kefir (regular or coconut milk based)

Vitamins and minerals: chopped fresh leafy greens like kale and spinach

Step 4:  Last, but certainly not least, bump up the flavor!  You can flavor your smoothie without adding a ton of sugar!  The possibilities are endless, but here are some of my favorites:

Spices like cinnamon, nutmeg, or Chai

Unsweetened coconut shavings (works well with pineapple!)

Cocoa powder

Pure vanilla or almond extract

Play around with your favorite flavors and see what you can come up with!  As I get ready to park myself poolside (until Baby L comes), here is one of my latest concoctions …

Poolside Pineapple Smoothie

1.5 cups Blue Diamond almond coconut milk blend

2 cups frozen pineapple

½ medium banana

2 tbsp toasted wheat germ

¼ cup unsweetened coconut flakes

1 tsp honey (pineapple can be tart!)

Throw everything into your blender and blend until your reach the desired consistency.  Sprinkle extra coconut flakes on top and enjoy!


Smoothies and Beyond

Once you’ve mastered the art of blending your smoothies try some of these fun gadgets!

 1.     Zoku Ice Pop Maker

The Zoku Quick Pop Maker freezes ice pops in as little as seven minutes right on your countertop without electricity.  It’s great for smoothie leftovers!


 2.     Zoku Lolly Maker

Think of a Lolly as a healthier, icier version of a cake pop!  Same concept as the Zoku but bite size!

lolly maker

 3.     Oster MyBlend

Make your own smoothie right in the sports bottle.  It’s pink too, even better!


What’s your favorite smoothie recipe? Share it with us on Twitter!

About Meghan


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