As a sports nutritionist, ultra marathoner, busy working mom, and health nut… I love smoothies, especially in warmer weather. They’re quick, easy, and cold! Making them yourself is usually the best way to go because you control the ingredients to keep them good-for-you.
Last week I was on WBAL in Baltimore sharing some of my favorite warm weather smoothie recipes. You can watch the whole video here, visit WBAL’s website for the full recipes, or check out some of the highlights below:
For all those athletes out there, whether you run, swim, bike (or do all three… I know, I’m a triathlete too!) You will love this smoothie. Any exercise you do over 60 minutes is considered “endurance” and needs proper recovery nutrition.
Why, you ask?! Endurance exercise creates inflammation and depletes your body of carbohydrates. You also create “damage” (tiny tears) to your muscle (it’s how you make them bigger and stronger!) Recovery nutrition is important in order to replace those lost carbs and fluids, along with protein for repairing muscle.
I recommend using tart cherry juice and dried tart cherries as part of the Red Recovery Routine. (side note: I did it for New York City marathon and recovered within 2 days!)
Research has shown that anthocyanins, the antioxidant compounds in cherries, reduce pain and inflammation comparable to some well-known pain medications.
This smoothie is made with tart cherry juice, frozen tart cherries (both found year round), strawberries, yogurt, a little nutmeg, OJ concentrate and honey for a little natural sweetness. To try the Red Recovery Routine or for more recipes you can check out www.choosecherries.com.
Soy Banana Nut Smoothie
This makes a great fast meal or pre-fuel for a workout. It’s made with Silk soymilk, banana, peanut butter and honey. I love Soymilk because it is a good source of wholesome, complete soy protein. Eating whole soy foods like soymilk and edamame are associated with lower risk of heart disease, breast and prostate cancer. Silk soymilk is especially great because it’s “GMO free” and has no cholesterol.
I love using peanuts and peanut butter in smoothies! I consider peanuts a “superfood”. They have 30 vitamins and minerals and 7 grams of protein per serving — more protein than any other nut, for “lasting energy”. They’re also affordable and convenient.
To finish up this smoothie, I use banana and honey for “quick energy” carbs, potassium, and some natural sweetness.
Here’s the recipe I created especially for the segment:
- 2 cups Silk soymilk
- 1 sliced banana, fresh or frozen overripe
- 3 Tablespoons peanut butter
- 2 Tablespoons honey
- ½ cup ice
Combine all ingredients in a blender and whip until smooth. Serve in a cold glass.
I made it with Silk PureAlmond unsweetened almond milk which has only 30 calories per serving — less than half the calories of skim milk. I like using almond milk here because you get a good flavor too. For a snack or cocktail, lower calories makes sense to me because a snack is meant to bridge two meals…and most people who drink frozen cocktails are looking for ways to keep the calories lower.
This beverage is made complete with diced fresh mango, fresh lemon juice, honey, ice and beautiful mint garnish. Get the mango lassi recipe at http://silk.com/recipes/mango-lassi.
“Green” Fruit and Veggie Smoothie
It might sound weird, but you can use green vegetables like spinach, celery, and even kale and it can taste good! When you pair it with fruit like green apple or green grapes, it provide sweetness and I promise it does not taste like you are drinking veggies.
In this smoothie I used avocado (also a fruit – and green!) to add a creamy texture, and for the liquid I used coconut water. I like coconut water because its hydrating and it provide potassium, an important electrolyte for muscle contractions.
Get all these recipes on the WBAL website
To get the recipes for all these delicious smoothies in one place, just visit WBAL’s website.
Share your favorite smoothie recipes!
Leave a comment below telling me your favorite smoothie recipes and/or ingredients. I’m always looking for new flavor combos!
Disclaimer: I was compensated for my time to do this segment by Silk, National Peanut Board, and Cherry Marketing Institute, but was not compensated to write this post.