Blending Your Way to Better Health
There’s something strangely satisfying about throwing a bunch of random fruits and vegetables into a blender and watching them whirl into a single, unified color. Sometimes a beautiful ruby red; other times, more of a swampy green. Either way, the thrill is that in under a minute you’ll have something cold, refreshing, and packed with more nutrients than you could possibly stomach in solid form. The problem is, we tend to be creatures of habit. The same banana–strawberry–protein powder recipe may be safe and familiar, but maybe it’s time to expand our horizons. One thing to remember: not every combination works. Sometimes restraint is the difference between a smoothie and a compost shake. Here are twenty things worth trying (although maybe not all at once):
1. Spinach
This may be an obvious start, but it’s the quiet workhorse of smoothie ingredients. Its mild taste means that you can incorporate it into a variety of recipes without throwing the flavor profile off, and you can really pack these leafy greens in without overflowing your blender. With its impressive vitamin A and K content, this addition promises a high nutrient payoff, and it blends so well you barely notice it’s there.
2. Frozen Berries
Berries are the antioxidant-rich staple of smoothie recipes. Whether you opt for blueberries, raspberries, or blackberries, they all have something unique to offer. They’re sweet without added sugar, and they hide the taste of less exciting greens like kale and spinach. They also transform your smoothie into a vivid primary color that never fails to get your taste buds watering.
3. Chia Seeds
These seeds may be tiny, but they’re loaded with omega-3s, fiber, and protein. If you put them in water and let them sit, they develop a gel-like consistency that some people love and others hate. It only takes a spoonful or two to thicken things slightly and add a unique dimension to your smoothie.
4. Avocado
This is a great addition for those who crave some creaminess but are reluctant to add dairy. The healthy fats keep you full, and it makes the texture silky—like a milkshake’s more mature, health-conscious cousin. If you’re apprehensive about spoiling your drink, add some fruit and you won’t even notice it’s in there.
5. Greek Yogurt
With its protein content, probiotics, and tang, how could you go wrong adding Greek yogurt into the mix? Go plain if you want control over sugar content, and low-fat if you’re looking to shave off some calories.
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6. Flaxseeds
Another potent superfood, flaxseeds have a pleasant nutty flavor and are rich in plant-based omega-3s and fiber. A tablespoon or two is all you need to boost your smoothie’s nutrient profile. Grinding them first is key to improving digestion; whole flaxseeds just pass through your intestines like tiny tourists.
7. Kale
This one’s been a leafy green superstar for a while. Although it has a stronger, more bitter flavor than spinach, it compensates with its higher vitamin C, calcium, and antioxidant content. If you’re not a fan of “green”-tasting smoothies, you can tame the flavor with citrus or frozen pineapple.
8. Mango
Frozen mango chunks are basically sunshine in fruit form and are a no-brainer for an uplifting smoothie. They add a complex, tropical flavor and pack enough sugar to mask the taste of your more adventurous ingredients.
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9. Matcha Powder
This rising star can be a little overpowering if you overdo it, but it’s earthy, energizing, and packed with antioxidants. Matcha definitely steals the show in a lineup of ingredients, so if you add this to your smoothie, it’ll be first on the call sheet as far as flavors go. The flavor’s not for everyone, but if you pair it with vanilla protein powder and banana, you’ll have something that tastes like it would cost $15 in your local hipster café.
10. Cucumber
This one’s definitely underrated as a smoothie ingredient, but it’s crisp, light, and will infuse your smoothie with a hydrating punch. Cucumber is perfect for that green smoothie that tastes like some bourgeois drink you’d get at an expensive spa retreat.
11. Peanut Butter
Peanut butter is just one type of nut butter in a long lineup of possibilities. Mix and match or sub it out occasionally for almond butter or cashew butter. Keep in mind that this flavor will dominate the others, so be prepared for a wallop of richness and protein that will make your post-gym workout drink feel like a meal replacement.
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12. Oats
Rolled oats are an understated ingredient that will add some fiber to your smoothie and help curb that morning glucose spike without dominating the taste. Blend them dry with your other ingredients and they’ll fade into the backdrop—though not before putting the smooth in smoothie.
13. Ginger
A potent and fiery herb, fresh ginger infuses a sharp zing that will awaken your taste buds with a pleasant burn. Not only is it great for digestion, but it energizes and will take the edge off that cold you feel coming on. Just be sure to peel it first, unless you enjoy tiny bits of paper-tasting skin.
14. Turmeric
This bright, golden herb doesn’t just make your smoothie a deep, regal color—it’s anti-inflammatory, full of antioxidants, and will push your immune system’s defensive game to the next level. Just don’t spill any on your clothing unless you want a permanent reminder of the accident.
15. Coconut Water
Quite frankly, you can’t go wrong with this one. Coconut water elevates any smoothie you add it to, infusing the base with potent electrolytes and a hint of airy sweetness that makes water seem lackluster and dairy or nut milks seem heavy by comparison.
16. Pineapple
The tangy sweetness is almost too much on its own, but in moderation—and preferably frozen—it can transform a smoothie that tastes like lawn clippings into a tropical health cocktail. As a bonus, it’s rich in bromelain, an enzyme that helps control systemic inflammation.
17. Beets
Yes, raw or cooked will work wonders, although raw definitely carries more of a hearty punch. They turn your drink a deep magenta, add their subtle earthy sweetness, and smuggle in some folate and nitrate that help support better blood circulation.
18. Hemp Seeds
These seeds have a mild taste and offer a rare complete protein in vegetable form. Oh, and we can’t forget those omega-3s. Sprinkle them on top for a textured finish or blend a tablespoon or two in for a smoother profile.
19. Carrot
Carrots are slightly sweet and packed full of beta-carotene, the body’s preferred vitamin A delivery method. The vivid orange adds a pleasant change from the berry reds and green-dominant blends. It also pairs surprisingly well with ginger and orange juice.
20. Cacao Nibs
This bitter, crunchy superfood works best as a garnish to help balance out the richer smoothies on this list. It’s for those times when you’re craving chocolate but don’t want the guilt of feeling like you’re shirking your health goals.
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