Healthy Drinks With Superfood Ingredients

By Lori Newman, Lifescript Staff Writer

Published January 14, 2014

Many health-oriented chefs are including delicious Top 10 Smoothie Recipes in their new cookbooks. These beverages, made with superfood ingredients such as berries and kale, are a great way to add more nutrients to your diet. Read on for our Top 10 Smoothie Recipes and our favorite green drinks to enjoy in 2020!

Did you get a new blender for the holidays? If not, you might want to splurge on one.

Homemade cold smoothies are hotter than ever and for good reason. Adding more fresh fruits, vegetables and herbs to your daily diet can boost your health and help you lose weight, says nutrition expert Lauri Boone, R.D., author of Powerful Plant-Based Super Foods (Fair Winds Press, 2013).

Fruits and vegetables are packed with vitamins, minerals, antioxidants and phytochemicals that we need for optimal health, Boone explains. And most people aren’t eating enough each day.

In fact, 38% of Americans consume less than one serving of vegetables each day (measured as 1/2 cup of chopped veggies or 1 cup of raw leafy greens). And 23% eat less than one serving of fruit each day (measured as 1 medium whole fruit or 1/2 cup chopped), according to a 2013 report from the Centers for Disease Control and Prevention.

How much should you get? The U.S. Department of Agriculture recommends 5-13 servings of fruits and veggies daily, or to fill half your plate with produce at every meal.

If you don’t meet these goals, or if you’re looking to add even more nutrients to your diet, consuming healthy plants as a beverage can make it a lot easier. Enjoying even one healthful smoothie each day will make a difference to your health, Boone says.

Unlike juices, smoothies retain fiber from foods, so they’re less likely to spike your blood sugar. And they’re easy to make just add everything into a high-quality blender.

The best ingredients are whole, unprocessed and preferably organic food, Boone advises, because they’re free of chemical pesticides and weed-killers.

Your smoothie should have fresh veggies, including a handful of leafy greens, as well as fresh herbs such as parsley or mint, Boone says. Choose fresh or frozen fruits; mango, pineapple or low-glycemic berries such as blueberries or raspberries. You can also add protein powder for a quick meal substitute.

When you’re making a smoothie as a meal replacement, add some healthy fats such as avocado or coconut oil, or nuts and seeds, like chia, hemp, cashews and almonds, she advises.

For best results, add ice and some liquid such as water, almond milk or coconut milk, Boone adds.

Here are our Top 10 Smoothie Recipes from some of our favorite new cookbooks.