1
Getty Images
Gut-Boosting Post-Workout Smoothie
This smoothie has the carbs, protein, and hydration your body needs after a good sweat session — making it the perfect post-workout snack. Not only that but you’ll also get great gut benefits from the kefir (a fermented milk beverage rich in probiotics) as well as from the fiber in the blueberries, avocado, and chia seeds. In fact, at almost 11 grams of fiber per serving, this recipe delivers more than a third of the daily value of fiber.
contains Dairy
4.8 out of 18 reviews
SERVES
2
CALORIES PER SERVING
355
AUTHOR
Kelly Kennedy, RDN
PREP TIME
5 min
TOTAL TIME
5 min
Ingredients
2 cups low-fat plain kefir
1 ripe banana
2 cups frozen blueberries
½ ripe avocado
1 1-inch piece fresh ginger, peeled
2 tbsp chia seeds
Directions
1 Combine all of the ingredients in a blender and blend until completely smooth, about 1 minute. Serve immediately.
Nutrition Facts
Amount per serving
calories
355
total fat
13g
saturated fat
2.8g
protein
15g
carbohydrates
51g
fiber
10.9g
sugar
32.6g
added sugar
0g
sodium
133mg
TAGS:
Dairy, Gluten-free, Diabetes-Friendly, Anti-Inflammatory, Breakfast, Cholesterol-Conscious, Heart-Healthy, Low-Sodium, High-Fiber, Vegetarian, Quick & Easy
Rate recipe
Share recipe
2
Orange Creamsicle Popsicle
Orange Creamsicle Popsicle
4.2 out of 5 reviews
SERVES
12
CALORIES PER SERVING
74
Ingredients
4 naval oranges
14 ounces full fat coconut milk
1 tbsp vanilla extract
2 tbsp pure maple syrup
Directions
1 Zest and juice the oranges. The zest should come out to about 1/4 cup and approximately 1 cup juice.
2 Add all ingredients to a blender, or use an immersion blender, and process until all ingredients are fully incorporated.
3 Carefully pour into your popsicle molds and freeze overnight.
4 You can remove the popsicles from the molds and store them in a freezer bag that’s had the air removed, or you can use a vacuum sealer to avoid freezer burn.
Nutrition Facts
Amount per serving
Serving sizepopsicles
calories
74
total fat
5.3g
saturated fat
4.4g
protein
0.3g
carbohydrates
5g
fiber
0g
sugar
4.3g
added sugar
sodium
11mg
Tips
You can add 1/2 teaspoon of xanthan gum to the recipe to avoid any separation of solids and liquids.
TAGS:
Dessert, Snack
Rate recipe
Share recipe
3
Olga Lepeshkina/iStock
Easy Cranberry Smoothie
Cranberries are the unsung heroes of the fruit world. These tart little crimson berries are packed with valuable nutrients such as antioxidants, fiber, manganese, and vitamins C, E, and K, according to the Cleveland Clinic. Pairing the tartness of cranberries with the natural sweetness of a banana makes for a delicious smoothie without any added sugar! This 3-ingredient smoothie comes together in a flash and is as easy to prepare as it is to enjoy.
4.5 out of 73 reviews
SERVES
1
CALORIES PER SERVING
213
AUTHOR
Kelly Kennedy, RDN
PREP TIME
5 min
TOTAL TIME
5 min
Ingredients
1 medium banana, peeled, frozen
1 cup fresh cranberries
1 fresh orange, peeled
Directions
1 Place all ingredients in a blender and blend on high until completely smooth, about 1 minute. If needed, add a small amount of cold water to reach desired consistency.
Nutrition Facts
Amount per serving
Serving size1 ½ cups
calories
213
total fat
1g
saturated fat
0.2g
protein
3g
carbohydrates
54g
fiber
9.8g
sugar
31g
added sugar
0g
sodium
3mg
TAGS:
Heart-Healthy, Mediterranean, Gluten-free, Vegetarian, Vegan, Low-Sodium, High-Fiber, Low-Fat, Anti-Inflammatory, Quick & Easy, Breakfast, Beverage
Rate recipe
Share recipe
4
iStock
Carrot Cake Smoothie
Carrot cake works so well because, like this smoothie, it pairs warm spices with creamy dairy, and adds nuts for crunch and dried fruit for sweetness. Take out the extra sugar and carbs and you’re left with a drink that delivers vitamins A and C along with plenty of antioxidants and even some omega-3s. To make raisins softer for blending, soak them in hot water for 15 minutes.
contains Tree Nuts, Dairy
4.1 out of 16 reviews
SERVES
2
CALORIES PER SERVING
363
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
PREP TIME
5 min
TOTAL TIME
5 min
Ingredients
2 cups low-fat milk (1 percent) or plain, unsweetened soy milk
1 cup plain nonfat yogurt, or plain, low-sodium cottage cheese
¾ cup carrot (1 large carrot), grated
½ cup pineapple chunks, fresh or frozen
¼ cup walnuts
¼ cup raisins or dates
1 tsp ground cinnamon
¼ tsp ground ginger
¼ tsp ground nutmeg
¼ tsp ground turmeric
Chia seeds, plus more ground turmeric and ginger, for topping (optional)
Directions
1 Add all ingredients to a blender and mix on high until completely smooth, about 2 to 3 minutes.
2 Divide between 2 glasses, and sprinkle with chia seeds, turmeric, and ginger,if using.
Nutrition Facts
Amount per serving
Serving size2 cups
calories
363
total fat
13g
saturated fat
2.7g
protein
24g
carbohydrates
41g
fiber
3.9g
sugar
34.2g
added sugar
0g
sodium
170mg
TAGS:
Tree Nuts, Dairy, Gluten-free, Vegetarian, Quick & Easy, Breakfast, Beverage
Rate recipe
Share recipe
5
Adobe Stock
Green Smoothie
Smoothies are an easy way to eat more fruits and vegetables, and this five-ingredient mix makes it easier yet. You’ll get the benefits of spinach’s iron and antioxidants without tasting anything green, thanks to naturally sweet mango and banana. Best of all, this smoothie costs only about $1 per serving!
contains Dairy
4.3 out of 79 reviews
SERVES
2
CALORIES PER SERVING
196
AUTHOR
Kelly Kennedy, RDN
PREP TIME
5 min
TOTAL TIME
5 min
Ingredients
2 cups 1 percent milk or nondairy milk of your choice
1 large ripe banana
2 cups fresh baby spinach, packed
1 cup frozen mango chunks
2 tbsp ground flaxseeds (optional)
Directions
1 Add allingredients to a blender and blend until completely smooth, about 1 minute. Stir as needed to allow all ingredients to blend fully.
Nutrition Facts
Amount per serving
Serving size2 cups
calories
196
total fat
3g
saturated fat
1.7g
protein
11g
carbohydrates
35g
fiber
3.6g
sugar
27.1g
added sugar
0g
sodium
152mg
TAGS:
Dairy, Heart-Healthy, Vegetarian, Vegan, Gluten-free, Low-Fat, Beverage
Rate recipe
Share recipe
6
Adobe Stock
Pineapple Coconut Smoothie
Kefir has a tart taste, but thinner consistency than yogurt, which makes it a perfect smoothie ingredient to use in place of milk or juice. Kefir also packs more than 9 g of protein per cup and has the same kind of gut-friendly probiotics as Greek yogurt. Hemp seeds have the highest amount of protein of any seed according to the Cleveland Clinic and are rich in anti-inflammatory omega-3s. This no-sugar-added smoothie is sweetened by pineapple chunks for a pina colada–like taste.
contains Dairy
3.9 out of 7 reviews
SERVES
2
CALORIES PER SERVING
398
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
PREP TIME
5 min
TOTAL TIME
5 min
Ingredients
2 cups plain, nonfat (or low-fat) kefir
2 cups (frozen) pineapple chunks
1½ cup plain, nonfat Greek yogurt
2 tbsp unsweetened dried coconut flakes
2 tbsp hemp seeds
Directions
1 Add all ingredients to a blender and mix on high until completely smooth.
2 Divide between 2 glasses.
Nutrition Facts
Amount per serving
Serving size2½ cups
calories
398
total fat
10g
saturated fat
4.2g
protein
35g
carbohydrates
45g
fiber
3.6g
sugar
22.4g
added sugar
0g
sodium
192mg
TAGS:
Dairy, Diabetes-Friendly, Mediterranean, Gluten-free, Vegetarian, High-Protein, Anti-Inflammatory, Quick & Easy, Breakfast, Beverage
Rate recipe
Share recipe
7
Nelea Reazanteva/Adobe Stock
Chocolate Hazelnut Smoothie
It’s okay to go nutty for this nutritious smoothie, because it’s made without added sugar and has the benefit of gut-friendly probiotics thanks to kefir, a fermented dairy drink. Hazelnuts, which are toasted to mellow any bitterness, provide an excellent source of vitamin E and manganese, according to theUSDA, and dates are a natural sweetener.
contains Dairy, Tree Nuts
4.5 out of 11 reviews
SERVES
2
CALORIES PER SERVING
483
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
PREP TIME
5 min
TOTAL TIME
5 min
Ingredients
2 cups hazelnut milk or chocolate almond milk, unsweetened
1 cup vanilla or plain low-fat kefir
2 medium bananas, peeled, frozen
¼ cup toasted hazelnuts
¼ cup pitted dates
¼ cup unsweetened cocoa powder
1 tsp vanilla extract
1 tsp espresso powder
Toasted hazelnuts, chopped, topping (optional)
Dark chocolate, chopped, topping (optional)
Directions
1 Add all ingredients to a blender and mix on high until completely smooth, about 2 to 3 minutes.
2 Divide between 2 glasses, and top with dark chocolate and hazelnuts, if using.
Nutrition Facts
Amount per serving
Serving size1 ¾ cup
calories
483
total fat
22g
saturated fat
3g
protein
13g
carbohydrates
67g
fiber
10.2g
sugar
42g
added sugar
9.1g
sodium
61mg
TAGS:
Dairy, Tree Nuts, Heart-Healthy, Mediterranean, Vegetarian, Gluten-free, Low-Sodium, High-Fiber, Quick & Easy, Breakfast, Beverage
Rate recipe
Share recipe
8
Adobe Stock
Pink Grapefruit Smoothie
If you love tart drinks, you’ll adore the taste of this smoothie, which gets just enough natural sweetness from banana to balance grapefruit’s bold flavor without added sugars. Grapefruit is extra hydrating, and the banana adds potassium, perUSDA data, making this a great pre- or post-workout snack. A sprinkle of chia seeds even delivers omega-3 fatty acids, along with more fiber and protein, per theUSDA.
contains Dairy, Soy
4.2 out of 5 reviews
SERVES
2
CALORIES PER SERVING
253
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
REVIEWED BY
Kelly Kennedy, RDN
PREP TIME
2 min
TOTAL TIME
2 min
Ingredients
1 grapefruit, peeled
1 large banana, frozen
1 cup plain, fat-free unsweetened greek yogurt
1 cup plain, unsweetened soy milk (or milk of your choice)
2 tbsp chia seeds
Directions
1 Place all ingredients in a blender and blend on high until completely smooth, about 1 to 2 minutes.
Nutrition Facts
Amount per serving
Serving size12 oz
calories
253
total fat
6g
saturated fat
0.8g
protein
19g
carbohydrates
34g
fiber
6g
sugar
18.4g
added sugar
0g
sodium
89mg
Rate recipe
Share recipe
9
Lubo Ivanko/Adobe Stock
Double Pomegranate Smoothie
Fresh pomegranates are only available during the winter months and are a key source of antioxidants and fiber. Each ½ cup of jewel-like arils (seeds) contains 4 gof dietary fiber and provides a good source of immune supporting vitamin C, per the USDA. Pomegranate juice has more antioxidant potency than red wine and green tea, per past research, and adds a sweet-tart taste to a smoothie. Greek yogurt adds a dose of protein, while avocado adds heart healthy fats, per the USDA.
contains Dairy
4.2 out of 5 reviews
SERVES
2
CALORIES PER SERVING
272
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
REVIEWED BY
Kelly Kennedy, RDN
PREP TIME
5 min
TOTAL TIME
5 min
Ingredients
1 cup 100 percent pomegranate juice
1 cup plain, nonfat Greek yogurt
1 cup pomegranate arils, frozen or fresh
½ cup avocado chunks, peeled, frozen or fresh
Directions
1 Add all ingredients to a blender and mix on high until completely smooth, about 1 to 2 minutes.
Nutrition Facts
Amount per serving
Serving size10 oz
calories
272
total fat
7g
saturated fat
1.1g
protein
15g
carbohydrates
40g
fiber
6.1g
sugar
31.9g
added sugar
0g
sodium
61mg
TAGS:
Dairy, Heart-Healthy, Mediterranean, Vegetarian, Low-Sodium, High-Fiber, Anti-Inflammatory, Cholesterol-Conscious, Family-Friendly, Quick & Easy, Beverage, Gluten-Free