When the alarm goes off at the crack of dawn and you didn’t get much sleep, or when you just sweated it out on the treadmill, you know you are in need of an energy boost. Coffee, tea and energy drinks are the go-to option for many people, but veggie smoothies, in the context of a healthy diet, can be a tasty alternative.
In this article you can find some smoothie suggestions to get your day started with an energy boost. They are meant for general purposes only and do not constitute nutrition advice. Do not rely on them as a substitute for proper guidance you can get from your registered dietitian or doctor. Talk to them if you need help eating healthily. If you think you need to lose weight, do not skip meals or substitute them with smoothies. Instead, keep in mind that the best way to do it is with a healthy and balanced diet and physical exercise. Your healthcare provider can guide you so you can do it in a way that is safe for both your physical and mental wellbeing.
Smoothies can be a healthy snack
Fruit and veg smoothies can be a healthy option to get that much needed energy boost on a Monday morning, especially if you compare them to less healthier alternatives, such as energy drinks. These are usually high in sugar but contain few nutrients, whereas fruits and vegetables are packed with vitamins and minerals. Smoothies count once towards your 5 a day goal, so they can be helpful if you struggle to eat more fruit and veg. However, experts note that smoothies should not be seen as a shortcut to health. Eating whole fruit is always preferred, as it will make you feel fuller — by retaining dietary fiber — and won’t be as sugary as smoothies, because juicing and blending release more sugars.
Below you can find three smoothies that are guaranteed to energise you and leave you fresh as a daisy. We focus on the main ingredients to let you experiment with quantities and toppings.
- Creamy power: this sweet blueberry and banana smoothie is sure to wake you up with its buttery texture and luscious flavor. Simply throw a couple of ripe bananas into the blender, along with a handful of blueberries and some porridge oats. Whizz it up and add water to adjust consistency. If you want some extra protein, you could add some tofu to the mix.
- Vanilla smoothie: A light puree to get you going, packed with natural proteins. Start pouring low-fat natural yoghurt — or Greek yoghurt — and add chopped pieces of frozen pineapple for consistency and sweetness. If you want even more protein, you can add some peanut butter. Adjust using oat milk to blend it all and have a more liquid finish, and don’t forget the vanilla extract for the final touch.
- Pomegranate smoothie: Winter is the perfect season to discover the tart flavor of pomegranate as part of your green smoothie. This option can be a perfect snack for the evening. All you need is a peeled avocado, around two cups of spinach and half a cup of pomegranate seeds. Adjust using cold water and a tablespoon of lemon juice. Once you are done, top the mix with a few more pomegranate seeds.
These are only some suggestions to get you started, but getting creative and discovering new combinations is definitely the fun part. Whether you are in a rush and opt for a no-frills apple and pineapple puree or want to try more sophisticated recipes including seeds, nuts and cereals, smoothies can be a convenient snack to enjoy on the go. Remember that whole fruit should be your first option and is usually just as handy.
