4 Quick & Healthy Smoothies

For her new cookbook, Drink Your Way to Gut Health: 140 Delicious Probiotic Smoothies & Other Drinks That Cleanse & Heal, registered dietitian Molly Morgan, RD created a delicious range of drink recipes incorporating nourishing ingredients such as kefir (drinkable yogurt), cinnamon, and chia seeds — and, of course, plenty of fresh produce. Kick-start your day with these four smoothies from the book. 

Advertisement
Pineapple-Chia-Colada Kefir

Serves 2 (1 cup each)

Ingredients:
1 cup cubed, fresh pineapple
1/2 cup light coconut milk
1/2 cup plain kefir
2 tsp chia seeds

Instructions:
Combine all of the ingredients in a blender and blend until smooth. Divide into 2 glasses and serve.

Nutrition Facts (per serving):
 
255 calories, 8 grams fat, 5 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 50 milligrams sodium, 44 grams carbohydrates, 6 grams fiber, 36 grams sugar, 5 grams protein, 30% RDA vitamin A, 15% RDA calcium, 120% RDA vitamin C, 4% RDA iron

Mango Green Tea
Serves 2 (1 cup each)

When choosing a protein powder, look for a high-quality one like whey protein isolate or pea protein isolate.

Ingredients:
1 cup frozen, cubed mango
1 cup chilled, brewed green tea
1/2 cup low-fat or nonfat plain yogurt 
1 scoop (about 2 tablespoons) vanilla protein powder
1 to 2 teaspoons honey (optional)

Instructions:
Combine all of the ingredients in a blender and blend until smooth. Divide into 2 glasses and serve.

Nutrition Facts (per serving):
130 calories, 1 1/2 grams fat, 1/2 gram saturated fat, 0 grams trans fat, <5 milligrams cholesterol, 110 milligrams sodium, 23 grams carbohydrates, 2 grams fiber, 20 grams sugar, 8 grams protein, 15% RDA vitamin A, 10% RDA calcium, 40% RDA vitamin C, 0% RDA iron

Blueberry-Cinnamon Crush

Serves 2 (1 cup each)

This smoothie gets its immune-boosting properties from blueberries, which are rich in anthocyanins, a powerful antioxidant. Plus, it boasts an additional immune boost from naturally occurring zinc; each cup of milk has about 1 milligram of zinc. The smoothie also has cinnamon, which for centuries has been used to treat gastrointestinal problems and other ailments. Although modern science has not yet been able to prove the health connection, the warm cinnamon flavor complements the yogurt and blueberries regardless.
Advertisement


 
Ingredients:
1 cup low-fat or nonfat plain Greek yogurt
1/2 cup low-fat or nonfat milk
1 cup frozen blueberries
1 tbsp agave nectar
1/2 tsp ground cinnamon
4 or 5 ice cubes

Instructions:
Combine the yogurt and milk in a blender and blend until smooth. Add the blueberries, agave, cinnamon, and ice cubes. Blend until icy and smooth. Divide between 2 glasses and serve.

Nutrition Facts (per serving):
180 calories, 1 grams fat, 1 gram saturated fat, 0 grams trans fat, <5 milligrams cholesterol, 80 milligrams sodium, 29 grams carbohydrates, 3 grams fiber, 25 grams sugar, 15 grams protein, 4% RDA vitamin A, 10% RDA vitamin C, 20% RDA calcium, 2% RDA iron

Creamy Watermelon Smoothie

Serves 2 (1 1/2 cups each)

Each serving of this smoothie only has 100 calories and is lightly sweet from the watermelon; add a bit of honey if you find it needs additional sweetness.

Ingredients:
3 cups cubed watermelon
1/2 cup low-fat or nonfat plain yogurt
8 ice cubes
1 to 2 teaspoons honey (optional)

Instructions: 
Combine the watermelon, yogurt, and ice cubes in a blender and blend until smooth. If additional sweetness is desired, add the honey and blend again until combined. Divide between 2 glasses and serve immediately.

Nutrition Facts (per serving):
100 calories, 1 gram fat, 1/2 gram saturated fat, 0 grams trans fat, <5 milligrams cholesterol, 40 milligrams sodium, 21 grams carbohydrates, <1 gram fiber, 18 grams sugar, 4 grams protein, 25% RDA vitamin A, 30% RDA vitamin C, 10% RDA calcium, 4% RDA iron

Recipes and Photography from Drink Your Way To Gut Health by Molly Morgan. Copyright © 2015 by Molly Morgan. Reprinted by permission of Houghton Mifflin Harcourt Publishing Company. All rights reserved.     
Advertisement