Smoothies 101: Your Nutritional Ally

If you or an older adult you care for is already a lover of smoothies, it’s easy to see why: They’re nutritious, delicious, and can be easily concocted to use the fruits and veggies already in your refrigerator. (Although if you become a diehard fan, you’ll likely want to make sure you have a basket full of fruits and veggies at the ready.) However, frozen fruits work just as well as those found fresh at your local market. If you’ve never had a smoothie, the reasons to experiment with them are many. 

Interestingly, smoothies hail from humble roots. In the US, the drinks rocketed in popularity after the Waring Blender was introduced in the late 1930s.

DIY Saves Money and Enhances Originality

Like everything else, a smoothie purchased at a store is far more expensive than one you whip together at home. Plus, in the environs of your kitchen, you have access to every special “add-on” you like. The benefit of mixing your individualized blend includes the ability to: control the amount of sugar, create a portion size that is calorie-appropriate, and make great use of extra apples, grapes, berries, and other fruits and vegetables.

A smoothie typically consists of three components—a liquid (juice, almond milk, etc.), a mixture of fruits and/or vegetables, and ice (optional). (If frozen fruit or vegetables are used, ice may not be required. When choosing fruits, choose those that brim with fiber and other health benefits. Berries, apples, and bananas are especially good contenders. Berries are full of vitamins, minerals, fiber, and antioxidants. As for greens, kale and spinach are jam-packed with goodness. Be bold— try adding carrots, beets, or other favorites.

Protein Powders and Other Extras

The addition of a high-quality protein powder is what makes the difference between smoothies as a refreshment/snack or a meal. Protein powder makes the beverage more filling. All protein powders are not created equal, however: here’s a list of recommended choices from shape.com. Most people are advised to choose a powder with no or minimal) added sugars.

Other add-ons include:

• Hemp —for added protein, manganese, magnesium, iron, zinc, and Vitamin B6, according to ohsheglows.com.
• Chia seeds provide protein, fiber, omega-3s, calcium, iron, selenium, and magnesium, according to theherdjuicery.com.
• Flax seeds are high in fiber, omega-3 fatty acids, and can improve digestive health and lower LDL (bad) cholesterol levels, according to mayoclinic.org.

Add Pizazz with International Flavors

Because Americans live in an increasingly global world, their palates are expanding. As part of that trend, a growing number of people are eager to experiment with smoothies that introduce flavor elements from around the world. A newer offering in some smoothie shops, for example, is a blended beverage based on Horchata. It’s a traditional Spanish favorite that blends rice, almond milk, and nuts. (Here’s a recipe.) Another exotic option is Lassi, a yogurt drink that hails from India and features a spice blend and fruit. Ready to give it a go? If so, try this recipe for a mango lassi smoothie from myrecipes.com.

Visiting Angels Upper Ohio Valley, WV

Are you considering in-home, nonmedical companion care for yourself or an older adult you love? At Visiting Angels, our competent, compassionate caregivers are committed to serving everyone according to their specific, personalized needs and preferences. They are also excellent smoothie-makers and enjoy helping seniors make nutritional meals and snacks. Please reach out to us for a free, in-home visit. Our telephone number is (304) 214-5550.