All these four-ingredient treats are packed with vitamins, fiber, protein, and flavor.
Smoothies sure have gotten complex –especially for a bite meant to be quick, simple, and mess-free. By the time you take your first sip, the kitchen counter usually looks like it lost a fight to a rabid pantry.
Worse, more components doesn’t equal more taste. Ordinarily, it’s quite the contrary.
Luckily, a few tricks can make your smoothies taste like creamy milkshakes, and you do not need more than four components.
The first trick: frozen peanuts, one of the best foods to maintain your freezer. Peel and freeze them when they’re beginning to turn brown. This coloring tells you that they’re very ripe–and candy –but not past their prime. They’ll provide you the sweetness you’re craving without needing to use sugar.
The next suggestion: Greek yogurt. It is thicker than regular yogurt, so it is going to give you the creamy texture you’re going for. Additionally, it provides high-quality, muscle-building , making it a top food for older adults.
The last trick: water. Add small amounts as required –a tablespoon at a time–to help you reach the desired consistency.
Prepared to provide these ideas a whirl? Below, best dietitians share their favourite recipes for dessert pops.
Dessert Smoothie #1: Vanilla and Berry
Frozen mixed berries provide an impressive combination of vitamins, minerals, and fiber, state Lyssie Lakatos, R.D.N., and Tammy Lakatos Shames, R.D.N., writers of The Nutrition Twins’ Veggie Cure.
You can use any berries you like, but if your combo contains strawberries, know that you’re getting a wonderful number of folic acid, which your body uses to make new cells. Blueberries, meanwhile, are packed with antioxidants which assist tame chronic inflammation—an inherent element in many health woes, including joint pain and high blood pressure.
You will want:
2/3 cup unsalted sweet almond milk
11/3 cups plain nonfat Greek yogurt
1/2 cup unsweetened frozen mixed berries
1/2 little banana, frozen and cut into chunks
What to do: In a blender, puree half of all those almond milk, Greek yogurt, and berries until blended. Add the remaining ingredients, and then puree until smooth.
Pro suggestion: in case you don’t have a high-performance blender, then let frozen fruit thaw for a few minutes before blending. It also helps to begin with a low setting and work up to a top rate.
Dessert Smoothie #2: Orange and Banana
This double-layered smoothie was inspired by a traditional summertime suspended goodie, the orange creamsicle, and makes for a fun brunch treat.
“It is rich in potassium, which helps control blood pressure, and magnesium, which is essential for proper muscle function,” states Amy Gorin, R.D.N., proprietor of Amy Gorin Nutrition in the New York City region.
You will want:
5 ounces 100% orange juice, divided
11/2 medium bananas, frozen and cut into balls
1/2 cup plain 2% Greek yogurt
8 berries, frozen
What to do: In a blender, puree 3 ounces of the orange juice and peanuts until smooth. Pour freezer-safe cup, cover, and freeze until mixture sets, about 5 minutes.
Wipe blender, then puree remaining ingredients until smooth. Remove cup from freezer, along with top banana coating with strawberry coating. Enjoy straight away.
Pro tip: Your liquid components –juice or milk–should be the first thing in the blender. Since the blade starts to twist, these liquids will draw the other components for better mixing.
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Dessert Smoothie #3: Cocoa and Pistachio
Cocoa powder plus vanilla-flavored soy milk equals a health-conscious chocolate lover’s fantasy combo.
The key is to be certain that the cocoa powder you’re employing is unsweetened. That means it’s all of the fantastic stuff–such as the taste –and only a fraction of the calories and fat in cocoa.
Pistachios are an unexpected final touch that add healthy fats, protein, and vitamin B6, which helps keep blood sugar steady.
You will need:
What to do: In a blender, puree ingredients until thoroughly combined and smooth.
Pro suggestion: When a smoothie recipe calls for any type of powder, then put it in the blender following the liquid to be certain it gets fully integrated.
Fancy ingredients are fun, but they’re not essential to crafting the best smoothie. In fact, this one receives its satiating protein from regular old skim milk plus a nut butter, which also adds heart-healthy monounsaturated fats.
The handful of spinach helps you achieve your everyday fiber quota–also gives you a dose of potassium, an electrolyte that helps prevent muscle cramps.
“The combo tastes much like a peanut butter milkshake,” says Jonathan Valdez, R.D.N., owner of Genki Nutrition.
It is perfect for those busy times when you need something simple to take on the run, adds Valdez, who’s a spokesperson for the New York State Academy of Nutrition and Dietetics.
You will want:
1 cup skim milk or fortified soy milk
1 cup baby spinach
2 tablespoons nut butter, such as peanut butter or almond butter
1/2 medium banana, frozen and cut into chunks
Things to do: In a blender, puree milk and spinach until blended. Add remaining ingredients, and puree until smooth.
Pro suggestion: Mixing the leafy greens together with the liquid first helps guarantee no blue-green green chunks appear in the mix.
Dessert Smoothie #5: Peaches and Cream
The key for this peach smoothie? A handful of walnut halves.
They are rich in omega-3 fatty acids, a type of good-for-you fat which helps with blood pressure management, notes Vandana Sheth, R.D.N., author of My Indian Table: Quick and Tasty Vegetarian Recipes.
Use fresh peaches when they’re in season, but know you could typically find frozen peach slices from the freezer section of the grocery store. To up the sweetness variable, toss in a few frozen banana pieces.
3/4 cup plain nonfat Greek yogurt
1 little peach, sliced
4 walnut halves
1 cup crushed ice
2-3 pieces frozen banana (optional)
If you struggle to get enough veggies, this is the simplest, most flavorful way to conquer that challenge, the Nutrition Twins state.
Kale is packed with vitamin A for good eyesight and vitamin C to get healthy skin. And if you’re not getting enough calcium, it’s a great nondairy supply of the bone-protective mineral.
Here, pineapple stands in for the typical frozen banana because it’s also sweet. Again, if you can not find fresh or desire a shortcut, start looking for pineapple chunks in the freezer .
What to do: In a blender, puree ingredients until smooth.
Pro tip: Make a number of smoothies at once, and freeze single portions. Pour the mix in freezer-safe, airtight containers, and place them in the freezer. Bring them out to thaw in the refrigerator overnight to enjoy the following morning.
Chia seeds are a great way to thicken a smoothie without using yogurt. They add a boost of heart-healthy omega-3 fatty acids also will give your smoothie extra texture, Sheth says.
Soak them in a bit of water or almond milk overnight, and they will be milder and easier to combine come morning.
You will want:
1 cup unsweetened almond milk
3 tablespoons chia seeds, rather soaked overnight
1 little nectarine, chopped
1/2 medium banana, frozen and cut into balls
What to do: In a blender, puree ingredients till smooth.
Dessert Smoothie #8: Tropical Greens
Who’s a protein smoothie can’t sub in for dessert? It’s true that lots of protein powders tend to make smoothies a little chalky.
But Tori Schmitt, R.D.N., founder of YES Nutrition, says hydration peptides are her add on of choice since they pump up the protein levels–every scoop has about 10 g of proteinwithout messing with texture.
“Collagen is a type of protein found in the skin, nails, hair, cartilage, tendons, ligaments, bones, and other tissues,” she clarifies.
You can find collagen peptides on the internet or at health food stores, but as with any nutritional supplements, it’s best to ask your physician if they are right for you.
While Schmitt usually makes this recipe with a cup each of pineapple and spinach, you can substitute frozen blended fruit and vegetables, such as Dole Fruit’n Greens or a similar mix.
The ground turmeric is an optional fifth ingredient she likes to put in smoothies for an extra health lift. In particular, she likes to use this pantry staple because of its role in helping reduce arthritis symptoms.
You will need:
1 cup water
1 scoop unflavored collagen peptides or protein of your choice
2 cups unsweetened frozen mixed vegetable and fruit blend
1 small banana, frozen and cut into balls
1/4 teaspoon ground turmeric (optional)
Things to do: In a blender, puree ingredients until smooth.