Level up your post-workout snack with superfoods!
Are you feeling the midday slump? Post-workout fatigue got you down? Need an afternoon energy burst? You have got to try one of these superfood smoothies!
Let's see, are you looking for something
- Healthy?
- Tasty?
- Easy?
- Cheap?
- Homemade?
Then you've come to the right place! Read on for our favorite superfood smoothie recipes - guaranteed delicious and filled with ingredients that pack a healthy punch!
What are superfoods, anyway?
If you've heard the word "superfood" tossed around but aren't quite sure what it means, you're not alone! According to MedicalNewsToday, the term "superfood" is relatively new and there is no standard medical or legal definition but in general, superfoods are foods that have a very high nutritional density.
Loaded with vitamins, minerals, and antioxidants
Superfoods are most often plant-based and are packed with vitamins, minerals, and antioxidants.
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Vitamins are compounds that your body needs for normal cell function, growth and development. Your body can't make vitamins itself - you have to obtain them through food, supplements, or in the case of vitamin D, exposure to the sun. There are 13 essential vitamins that your body needs to work properly: Vitamin A, C, D, E, K, B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cyanocobalamin).
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Minerals are elements that support a variety of your body's metabolic and structural functions. The minerals that are essential for your health include: calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium.
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Antioxidants are natural molecules that occur in certain foods that can help neutralize free radicals in our bodies, which may prevent or delay some types of cell damage. Antioxidants found in foods include beta-carotene, lutein, lycopene, selenium, and vitamins C and E
Superfoods often contain multiple vitamins, minerals, and/or antioxidants, offering maximum nutrients for minimal calories. This is the opposite of "junk foods" which offer lots of "empty calories" with no or very little nutritional content.
Superfoods won't fix an unhealthy lifestyle
They're not magic, though! Simply adding superfoods can't reverse the effects of an unhealthy lifestyle. As dietitian Penny Kris-Etherton notes,
"A lot of people have unrealistic expectations about these foods, thinking they'll be protected from chronic diseases and health problems. They may eat one or two of these nutrient-dense foods on top of a poor diet."
It's important to take a holistic approach to healthy living, focusing on not just your diet but also physical activity and mental wellness. Superfoods on their own won't make you healthy - but incorporating superfoods into your balanced diet will contribute to your overall health and wellbeing, especially when they come in the form of delicious smoothies like the ones below!
Smoothie #1: The Avo-Lemon Delight
If you like avocados and lemon, you will definitely love this smoothie. Heart-healthy avocado contains vitamins, minerals, and antioxidants, including vitamins C, E, K, B6, riboflavin, niacin, folate, pantothenic acid, magnesium, potassium, lutein, beta carotene, and omega-3 fatty acids. Although they are higher in calories than many superfoods, avocados also contain high levels of healthy, beneficial fats, which can help you feel full for longer between meals.
The other "secret" superfood ingredient in this recipe is seaweed, which is a source of iodine, fiber, vitamin K and folate. You can get seaweed in different forms, including dehydrated wakame, toasted nori, or flaked dulse. Whichever type you choose will bring a powerful nutritional punch plus a mild umami note that will enhance the overall flavor of this smoothie.
What you'll need:
- 1 cup soy milk
- ¼ cup lemon yogurt
- ½ tsp honey or agave syrup
- ½ cup fresh or frozen avocado chunks
- 1 tsp dried seaweed
- 4-6 ice cubes
Place ingredients in your blender starting with the liquids. Blend until the smoothie reaches your desired thickness, adding more soy milk if needed. Garnish with a sprinkle of dried seaweed and enjoy!
Smoothie #2: Berry Bash
This tart and delicious smoothie is a sour surprise with tons of benefits. It's low in sugar and packed with calcium, copper, dietary fiber, and vitamins C, Vitamin E, Vitamin K1, and B6 (pyridoxine). Several recent studies have suggested that compounds in cranberry juice can have benefits for heart, dental, digestive, and urinary tract health.
What you'll need:
- ½ cup blackberries
- ½ cup raspberries
- 1 cup plain unsweetened yogurt
- ½ cup unsweetened cranberry juice
- ½ tsp honey or agave syrup
Place the ingredients in your blender, starting with the liquids. Blend until the smoothie reaches your desired thickness, adding more cranberry juice if needed, and sweeten with honey or agave syrup to taste.
Smoothie #3: Pome-Berry Mixer
This super-tasty-super-smoothie has all the nutrients that you could ever want! Pomegranates are a good source of potassium and may have anti-inflammatory properties while strawberries are high in vitamin C, manganese, folate, and dietary fiber.
What you'll need:
- ¼ cup unsweetened pomegranate juice
- 1 cup fresh or frozen strawberries
- 4-6 ice cubes
- ½ cup oat milk
- 1 cup vanilla yogurt
Place the ingredients in your blender, starting with the liquids. Blend until the smoothie reaches your desired thickness, adding more liquid if needed. Garnish with a few pomegranate arils or a sprig of mint and enjoy!
Smoothie #4: Hello, Almond!
This creamy smoothie is a delightful mix of peach and almond with lots of nutritional benefits. And with only 5 ingredients, it couldn't be simpler! While almonds are high in calories, most of those calories come from heart-healthy monounsaturated fat. They are also a great source of protein, Vitamin E, calcium, iron, and fiber, plus manganese and magnesium!
Along with being the perfect flavor partner to almonds, peaches are a source of dietary fiber, vitamin A and vitamin C, and flash-frozen peach slices preserve all those nutrients so you can enjoy this delicious summer fruit all year round.
What you'll need:
- ¼ cup natural almond butter
- 1 cup unsweetened almond milk
- 1 cup peach yogurt
- ½ cup peach nectar
- ¾ cup frozen peach slices
Place the ingredients in your blender, starting with the liquids. Blend until the smoothie reaches your desired thickness, adding more liquid if needed, and enjoy!
Smoothie #5: Welcome to the Green Team!
Green may not be the most appetizing color but it's definitely the healthiest - your friends will be green with envy when they see you enjoying this delicious smoothie. It's packed with antioxidants, including polyphenols, lutein, zeaxanthin, alpha-lipoic acid, and quercetin, as well as B6, protein, potassium, vitamin K, fiber, phosphorus, and thiamine.
What you'll need:
- 1 cups frozen white grapes
- 1 cup strong brewed green tea, cooled
- ¼ cup shelled unsalted pistachios
- ½ cup oat milk
- 1 cups packed baby spinach
- ½ tsp honey or agave syrup
Place the ingredients in your blender, starting with the liquids. Blend until the smoothie reaches your desired thickness, adding more liquid if needed, and enjoy!
A Super Blender for Super Ingredients
Of course, to make a superfood smoothie takes a super blender! Okay, that’s not necessarily true - but you will need a blender to transform those super ingredients into a delicious and nutrient-packed treat. If your days are as busy as ours, you will definitely want to check out the new Kenmore Elite Blender - its powerful 1.3 horsepower motor makes short work of ice cubes and frozen fruit and the 20 oz blending cup is perfect for grabbing a quick snack on the run.
Which smoothie are you going to try first? Follow Koolatron on Facebook and Instagram and tell us your favorites!
