{"id":9138,"date":"2019-11-19T08:30:32","date_gmt":"2019-11-19T13:30:32","guid":{"rendered":"http:\/\/blogs.butler.edu\/healthyhorizons\/?p=9138"},"modified":"2019-11-12T12:45:45","modified_gmt":"2019-11-12T17:45:45","slug":"smoothie-substitutes-additions","status":"publish","type":"post","link":"http:\/\/blogs.butler.edu\/healthyhorizons\/lighten-up-your-recipe\/smoothie-substitutes-additions\/","title":{"rendered":"Smoothie Substitutes\/Additions"},"content":{"rendered":"
A good\u00a0substitute\u00a0for\u00a0bananas\u00a0in\u00a0smoothies<\/b><\/div>\n
\n
    \n
  1. Mango.<\/li>\n
  2. Papaya.<\/li>\n
  3. Pear.<\/li>\n
  4. Chia seeds.<\/li>\n
  5. Fresh dates.<\/li>\n
  6. Nut Butters.<\/li>\n
  7. Unsweetened applesauce.<\/li>\n
  8. Avocado (won’t add the sweetness, but will definitely add the thick and creamy texture)<\/li>\n<\/ol>\n
    \n

    Before you fire up the blender, consider these nutritious additions<\/h3>\n
    \"The<\/section>\n<\/header>\n
    \n

    Smoothies can serve as a cool, creamy, delicious meal-in-a-glass. But when you whip up\u00a0your favorite smoothie, is it going to nourish you or merely satisfy your taste buds? And what will it do to that number on the scale?\u00a0Here are six ingredients our dietitians believe will help you create the most nutritious, filling smoothies ever:<\/p>\n

    1. Dark, leafy greens<\/h3>\n

    Spinach and kale\u00a0are great staples for smoothies. But don\u2019t be afraid to branch out and try beet roots, celery (with leaves) or other dark, leafy greens.<\/p>\n

    Greens are low in sugars and calories, and provide more iron and protein than fruit. They\u2019re also bursting with fiber, folate, and phytonutrients like carotenoids, saponins and flavonoids.<\/p>\n

    \u201cA smoothie that is all fruit is an unbalanced mini-meal,\u201d says\u00a0Anna Taylor, MS, RD, LD. \u201cGrab a big handful of greens, rinse, and add to your smoothie to ensure you\u2019re not missing out on key nutrients.\u201d<\/p>\n

    All veggies help support a healthy weight, keep bowel movements regular, fight inflammation and decrease the risk of chronic disease. But\u00a0research shows\u00a0the vast majority of Americans struggle to eat the recommended three to five servings a day.<\/p>\n

    \u201cIf you have a difficult time eating vegetables, smoothies are a great way to increase your intake. Add as many dark, leafy greens as you like!\u201d says\u00a0April Verdi, RD, LD.<\/p>\n

    2. Cruciferous veggies<\/h3>\n

    Shredded cabbage, bok choy (and leafy green kale, as well) are part of the special cruciferous family of vegetables.<\/p>\n

    \u201cCruciferous vegetables\u00a0are my favorite ingredients to add to a smoothie. These nutrient-rich gems contain glucosinolates, an anti-inflammatory phytonutrient,\u201d says\u00a0Brigid Titgemeier, MS, RDN, LD.<\/p>\n

    Researchers are exploring\u00a0cruciferous vegetables because\u00a0studies\u00a0have linked glucosinolates to a\u00a0lower risk\u00a0of certain cancers. And\u00a0one study\u00a0linked broccoli intake to increased survival in bladder cancer.<\/p>\n

    Whatever vegetable you choose, \u201csmoothies are an incredibly easy vehicle for increasing your overall consumption, because you can\u2019t taste the veggies!\u201d she says.<\/p>\n

    3. Nuts, nut butters and seeds<\/h3>\n

    Veggies are vital in a smoothie, but protein will stabilize your blood sugars and keep you feeling full.<\/p>\n

    Peanut butter, other\u00a0nut butters, nuts and seeds provide protein \u2014 and they also provide heart-healthy fat.<\/p>\n

    \u201cMost smoothies provide carbohydrate and protein but lack fat,\u201d notes\u00a0Kate Patton, MEd, RD, CSSD, LD. \u201cThe extra bit of fat in nuts, nut butters and seeds helps to slow your digestion.\u201d<\/p>\n

    Choose natural peanut or almond butter (all peanuts or almonds, no fillers), or add walnut halves to boost your omega-3 intake.<\/p>\n

    Ground flaxseed\u00a0is another great option. \u201cIt\u2019s a source of omega-3 fat and provides extra protein and fiber,\u201d says Ms. Patton. Two tablespoons contain 60 calories, 4.5 grams of unsaturated fat, 3 grams of protein and 4 grams of fiber.<\/p>\n

    \u201cBecause extra fiber also helps with bowel regularity, you may want to start with a small serving of flaxseed. Then increase, as desired, up to 2 tablespoons per day,\u201d she notes.<\/p>\n

    Because nuts, seeds and nut butters are high in calories, \u201cbe mindful of portion sizes,\u201d cautions Ms. Verdi. \u201cAdd no more than half an ounce of nuts or seeds, or 1 tablespoon of nut butter, per serving.\u201d For example, eight walnut halves equal half an ounce.<\/p>\n

    4. Greek yogurt and milk\/ milk alternatives<\/h3>\n

    Dairy products are another source of protein, which can help make your smoothie a true meal replacement that keeps you satisfied.<\/p>\n

    \u201cPlain Greek\u00a0yogurt\u00a0and tofu are nice alternatives to protein powders, which often come with added flavors and sugars that you may not want or need,\u201d says\u00a0Dawn Noe, RD, LD, CDE.<\/p>\n

    Ms. Verdi recommends nonfat, plain Greek Yogurt. If you want to add liquid to your smoothie, she suggests using unflavored skim or 1 percent cow\u2019s milk, or unflavored almond or soy milk.<\/p>\n

    5. Berries<\/h3>\n

    Love fruit in your smoothie? Then berries are the way to go.<\/p>\n

    \u201cRaspberries, blueberries, strawberries and other berries add a sweet and tart flavor, and their fiber helps you stay full,\u201d says Ms. Noe.<\/p>\n

    \u201cBerries also contain antioxidants, which research suggests may have cancer-fighting properties. And because they\u2019re low on the glycemic index, berries won\u2019t spike your blood sugars as quickly as other fruits do.\u201d<\/p>\n

    Try tossing a mixture of berries into a smoothie. It\u2019s easy to find frozen bags of mixed berries at the grocery store. \u201cJust be sure to buy the plain fruit mixture \u2013 without added sugar,\u201d she adds.<\/p>\n

    Frozen fruit is a nutritious replacement for ice in your smoothies, too.<\/p>\n

    Now that you\u2019re armed with a list of the best ingredients to add to a smoothie, you should be able to create nutrient-packed, quick meals that also make your taste buds happy.<\/p>\n

    health.clevelandclinic.org\/the-top-6-ingredients-to-add-to-your-smoothie\/<\/a><\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

    A good\u00a0substitute\u00a0for\u00a0bananas\u00a0in\u00a0smoothies Mango. Papaya. Pear. Chia seeds. Fresh dates. Nut Butters. Unsweetened applesauce. Avocado (won’t add the sweetness, but will definitely add the thick and creamy texture) Before you fire up the blender, consider these nutritious additions Smoothies can serve … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":9193321,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[313095],"tags":[],"class_list":["post-9138","post","type-post","status-publish","format-standard","hentry","category-lighten-up-your-recipe"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/paB9fc-2no","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/9138","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/users\/9193321"}],"replies":[{"embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/comments?post=9138"}],"version-history":[{"count":2,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/9138\/revisions"}],"predecessor-version":[{"id":9140,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/9138\/revisions\/9140"}],"wp:attachment":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/media?parent=9138"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/categories?post=9138"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/tags?post=9138"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}