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How to make a super-healthy smoothie

By   /   October 22, 2012  /   Be the first to comment

Pumpkin Pie Smoothie

Smoothies are a quick and delicious way to whip up a nutritious meal, whether on the go or at home.

Test your creativity by experimenting with different ingredients, from fresh fruits and vegetables to exotic herbs and spices. Try some of these tips below.

• Use a low-fat Greek yogurt as the creamy base for your next smoothie to add around 15 grams of protein for a balanced meal.

• If you’re running low on fresh fruits and veggies as they fall out of season, try frozen varieties for the same delicious taste and nutritional benefit. Frozen is just as healthy as fresh, as long as they’re not packed in sugary syrup.

• Turn the volume up on fiber by adding ground flaxseeds to your smoothie for tasty texture and heart-healthy omega-3 fats.

• Add some refreshing green tea to provide protective catechins to guard against cancer.

• For a vegetarian alternative, add silken tofu to your smoothie for the same creamy texture and similar protein content to Greek yogurt.

Pumpkin Pie Smoothie

Makes 1 serving

• 1 cup vanilla Greek yogurt

• 1/4 cup canned pumpkin

• 1/2 cup skim or soy milk

• 1/4 teaspoon pumpkin pie spice

• 1/4 teaspoon cinnamon

• 1 cup ice

In a blender, add all the ingredients and blend until smooth.

Pour into a glass and enjoy!

Nutrition information per serving (2 cups): 210 calories, 0.4 gram fat, 27 grams carbohydrates, 25 grams protein, 147 milligrams sodium, 2 grams fiber

Emily DelConte, Kali Garges, Amy King, Kelly Markiewicz and Meghan Martorana write this column and are registered dietitians at EVOLUTION — Nutrition Counseling by Dietitians in Bristol, East Greenwich, Newport and Providence. They adapt the recipes from public domain or copyright-free recipes.

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