“Am I making a healthy choice when I choose a smoothie?” a Globe and Mail reader asks correspondent and registered dietician, Leslie Beck. Beck’s reply: it’s complicated. As she reports, all smoothies are not created equal. She cautions against some store bought blends, which may be made with fruit purées rather than whole fruits, and thus offer far less nutritional content than one might expect. These concoctions might also be loaded with refined sugars from additional ingredients like sugary frozen yogurts.
Still, when prepared properly, Beck agrees that smoothies are a good way to incorporate more fruit (and its associated fibre, vitamin C, folate, and potassium) into one’s diet. Other smoothie additions like vegetables, milks (both plant-based and dairy), and grains can also be rich sources of calcium, protein, and omega-3 fatty acids. “[The] bottom line,” Beck concludes, “[is] a smoothie made with whole fruit — and other healthy ingredients in measured amounts —is a healthy way to start the day.”
In other words, tempting as it may be to simply shovel your favourite ingredients into your blender or food processor, revelling in the satisfaction of your virtuous creation, a degree of order is necessary to ensure your smoothie bowl does not overrunneth with unhealthy additives. (And, okay, to ensure your ego remains in check.) For us, this means a smoothie built with a base of whole fruits and vegetables, combined with an unsweetened nut or dairy milk and nutrient-rich additives. Read on for our six favourite additions, ones that provide a delicious and nutritious boost to your blend—and are a perfectly acceptable excuse for that slightly smug smoothie smirk.
Raw Oats
The ‘do smoothies count as meal replacements?’ debated has raged, at times, louder than the clamour of whirling Vitamix blades. Some have argued a liquid smoothie cannot satiate hunger in the same way that a solid meal could. In her article, Beck notes that a smoothie is often consumed “quicker than the 20 minutes it takes your brain to register satiety and signal it’s time to stop eating.” Beyond a slower rate of consumption, we also recommend adding raw oats to your smoothie if you find your blend consistently leaves you with a lingering hunger. The oats will thicken the mixture, providing additional fibre to leave you feeling full. Beck suggests ¼ cup.
Hemp Seeds
Like raw oats, hemp seeds are also a great source of fibre, and will add a thick, creamy texture to smoothies that will satiate hunger and aid digestion. Hemp seeds are also rich in healthy fats like omega-3 and omega-6, linked to heart health. Hemp seeds are also a significant source of plant-based protein. In fact, unlike most other plants, hemp seeds contain all of the essential amino acids. We typically add 1 to 2 tablespoons to our smoothies.
Maca
Joining the rare ranks of quinoa and hemp seeds, maca is another plant-based source of all nine essential amino acids, nutrients that the body cannot produce on its own. The superfood is also rich in magnesium and vitamins B, C, and E. What is more, maca root is also an adaptogen. Adaptogens are herbs that help to support the body’s adrenal glands, which help regulate hormones, blood sugar, stress response, and immune response, among other things. Taken regularly and supported by healthy habits, adaptogens may provide additional balance and restoration. The maca root has a malty flavour that pairs well with cacao and nut milks. We like to add about 1 tablespoon to our blends.
Almond Butter
Don’t let the “butter” scare you off—almost 90% of the fat content of almond butter is composed of mono- and polyunsaturated fats, AKA “the good fats.” These heart-healthy fats have been shown to help reduce cholesterol levels. Although almond butter contains more calories than some other smoothie mix ins (roughly 100 calories for every tablespoon), these fats—and the butter’s high protein content—ensure smoothie sippers will stay fuller for longer. We usually add 1 or 2 tablespoons to our smoothie, depending on how hangry we feel.
Matcha
Antioxidant-rich matcha is loaded with particularly special antioxidants known as catechins. Among all antioxidants, catechins are said to be the most potent and beneficial. Matcha also contains the amino acid L-Thanine, shown to increase production of dopamine and serotonin, which in turn boosts concentration and energy levels. This is why many like to swap out their afternoon cup of coffee for a rich matcha smoothie. We like to whiz in 1 or 2 teaspoons of matcha to compliment the nut milk flavour (and add a delightfully green hue) of our smoothies.
Bee Pollen
Beyond its bright colour, bee pollen will also provide additional nutritional value to your usual smoothie. Bee pollen has been shown to demonstrate antioxidant properties, and is a source of calcium, magnesium, and protein. We typically garnish our smoothies and smoothie bowls with 1 teaspoon of bee pollen—though it can also be blended right into your smoothie.
“Am I making a healthy choice when I choose a smoothie?” by Leslie Beck, The Globe and Mail
