I work in events for my day job and lately have had the luxury of toting around a Fender Blender Pro—a stationary bike that blends smoothies while you peddle—to many of the health fairs in which my company participates. I say luxury as sarcasm. The Fender Blender has been a logistical nightmare. But, I have to admit that it is really quite fun, and a huge hit with the crowds!
A few weeks ago I was at an event with the smoothie bike and was pleased by how many attendees offered up their favorite smoothie recipes, many consisting of kale, chia seeds, flax meal, almond milk, berries—the list goes on. I thought, What a great blog post this will be! Here are a few super foods that are great smoothie additions, as well as a few of my favorite power smoothie recipes.
Chia seeds Great for thickening up your smoothie, chia seeds expand in water or milk. They are loaded with omega-3 fatty acids, protein, fiber, and antioxidants and also help curb hunger.
Flax meal Flax is rich in fiber and omega-3 fatty acids and may help reduce the risk of heart disease, cancer, stroke, and diabetes.
Kale If you hate the texture of kale like I do, throw it in your smoothie for your daily dose of essential vitamins and minerals.
Berries Berries are a great source of fiber and are packed with antioxidants. They are also said to reduce the effects of aging.
Raw almonds Raw almonds taste great in smoothies and add a nice texture to your beverage. Plus, they help reduce the risk of heart disease.
Here are a few of my faves. Each recipe makes a single serving.
Tropical green smoothie
1 C coconut milk
1 C kale
1 C pineapple
1 T fresh ginger
¼ t turmeric
Juice from ½ a lemon
Put all ingredients in a blender and blend until smooth. Tastes fresh with a hint of earthiness from the kale, sweetness from the pineapple, and spice from the ginger and turmeric. Made this for the first time this weekend—definitely a new favorite!
Chocolate protein shake
1 C coconut milk, almond milk, or water
1 scoop chocolate protein powder
½ C frozen mixed berries or 1 banana
Handful of almonds or cashews
1 heaping T flax meal
A few ice cubes
Combine ingredients and blend until smooth. Always my morning go-to, especially after a workout.
Carrot berry green smoothie
1 C carrot juice
Handful of frozen berries
Handful of fresh spinach
Handful of raw almonds
1 heaping T flax meal
Quick squeeze of honey
You won’t get this one past your kids. It tastes delicious—not too sweet, not to veggie-y—but the color is unappetizing. Don’t let that fool you! It’s a great way to load up on lots of fruits and veggies in one glass.
Katie Kubes is an American Council on Exercise certified fitness professional and has been teaching Spinning® classes since 2012. She also recently became certified as a Tabata Bootcamp™ trainer.
Katie has always been passionate about health and wellness, particularly as it relates to group fitness. She loves to motivate others to push themselves past what they think is physically possible.
Katie blogs for the Wellness Project monthly, where she shares fitness ideas, stories and motivation each month.