Smoothies and açai bowls have always been the ultimate go-to’s when it comes to diet culture. The simplicity of these two meals combined with what seem to be a countless number of health benefits — such as being nutrient-dense, improving digestion, increasing one’s daily fruit and vegetable intake, as well as being a great way to boost your energy during a midday slump — makes them the easy, obvious choice when it comes to weight management or simply trying to live a healthier lifestyle.
However, the actual nutritional value of them depends on the types of ingredients you use. If you aren’t intentional with the ingredients you use, what you would think is a healthy, nutrient-packed meal can quickly become a sweet, sugary treat practically equivalent to eating an entire pint of ice cream. While fruits, nuts, and seeds can provide valuable nutrients like Vitamin C, potassium, fiber, and many more, common add-ins that smoothie shops include (to cater to America’s natural sweet tooth and drive up sales) like Nutella, sweetened fruit juice, syrups, flavored, factory-made granola, and even ice cream can trick you into thinking you’re about to have a healthy, filling meal… when in reality, you’re holding what is essentially a bowl of sugar and carbs bound to lead to a midday sugar crash. Yikes!
***
If you’re wondering where to start, look no further! Here are some nutrient-packed, easy, and healthy smoothie recipes that you can easily make at home and take on the go to work:
CLASSIC GREEN
- 1 cup of unsweetened almond milk
- 1/2 of a frozen banana
- 1 cup of spinach
- 1 tablespoon of chia seeds
- 1 scoop of protein powder (optional)
- 1 tablespoon of almond butter
- Ice cubes
VERY CHERRY
- 1 cup of unsweetened almond milk
- 1/2 of a frozen banana
- 1/3 cup of frozen tart cherries
- 1/3 cup of frozen blueberries
- 1 tablespoon of unsweetened cacao powder
- Ice cubes
TROPICAL TWIST
- 1 cup of unsweetened almond milk
- 1/2 of a frozen banana
- 1/2 cup of frozen mango chunks
- 1/4 cup of frozen peach chunks
- A handful of fresh spinach
- Ice cubes
The possibilities are truly endless when it comes to making smoothies, which again, is why it makes for one of the first meals to gravitate towards when it comes to planning a healthier lifestyle. Feel free to use the list of ingredients below to mix and match ingredients and make the perfectly healthy smoothie for yourself!
FRUITS:
- Berries (Strawberries, Blueberries, Raspberries, Blackberries)
- Mango
- Pineapples
- Peach
- Bananas
- Apple
- Cherries
VEGETABLES:
- Carrots
- Spinach
- Kale
- Cucumber
EXTRAS:
- Goji berries
- Almond butter
- Maca powder
- Matcha powder
- Unsweetened cacao powder
- Flaxseeds
- Chia seeds
BASES:
- Coconut water
- Unsweetened soy milk
- Unsweetened almond milk
Smoothies can be a healthy addition to your day, and making them at home allows you to customize them to your taste and nutritional preferences… as well as making your wallet happy, which is always a great bonus. Including a variety of fruits and vegetables can make a tasty, healthy meal that will simultaneously satisfy your appetite and pump you full of good energy and great nutrients!
***
Just like smoothies, açai bowls can be a great source of antioxidants, but depending on the ingredients, they can also be a great source of sugar. Here are some tips for building a healthier bowl:
- Instead of granola, try a variety of nuts and seeds such as almonds, cashews, flax seeds, chia seeds, or even hemp hearts for a similarly crunchy texture. You’ll be skipping out on sugary carbs and instead have a helping of healthy fiber and protein!
- While having a variety of fruits is healthy, too much of a good thing is never great. Packing on rich fruits like bananas and mangos may satisfy your sweet tooth, but they can really spike up your blood sugar if you’re eating a large portion of them on top of your açai bowl.
- Using unsweetened versions of açai and milk (almond, soy, coconut) will cut down on your sugar intake significantly since many pre-made açai packets and kinds of milk come pre-sweetened. It’s always good to check the nutrition labels and scan for whole food ingredients so you know exactly what you’re putting in your body.
***
MEETING IN THE MIDDLE
A little sweet treat every once in a while is never a bad thing: after all, the secret to having a happy life is to have a good balance of everything! The lesson here is not to avoid certain ingredients, but just to be more aware of what you’re putting into your body.
While smoothies and açai bowls can be a healthy addition to your diet, it’s important to be aware of the added sugars and unnecessary extra add-ins that can transform them from a hearty, healthy meal to a caloric, sugar-loaded dessert. By making them at home and picking whole ingredients instead of throwing pre-made packets into the blender, you’ll be able to enjoy all of their health benefits with none of their sneaky, hidden drawbacks and avoid falling into the sugar trap — So, the next time you’re craving a smoothie or an açai bowl, make it at home for a version that’ll not only nourish your body but also lead to a happy gut!