Nutrition “Balanced Smoothie”

How to build a BALANCEDSMOOTHIE

Needing a convenient, quick, and nourishing breakfast or snack idea? Smoothies are a wonderful option to pack in the protein, fiber, and healthy fats to fuel your busy day- you can sip on them while you work or even take one on the go! But smoothies can quickly go from a nutritional powerhouse to a glorified milkshake if we choose the wrong ingredients. Or they can leave us unsatisfied and hungry quickly after if we don’t prioritize certain additions to the blender. Village registered dietitian, Jamie Miller, has a useful equation to follow to help you build a balanced smoothie.

Protein: One of the most important aspects to a nourishing smoothie is to ensure there is enough protein to keep you satisfied and stabilize your blood sugar. Aim for 20-40 grams of protein from one or two of the following sources. • 1 scoop protein powder: 20 grams protein • 2 scoops collagen peptides: 18g protein • 2 tbsp powdered peanut butter: 8g protein • ½ cup cottage cheese: 13 grams protein • ½ cup unsweetened greek yogurt: 11 grams protein • 1 cup skim or pea protein milk: 8 grams protein

Veggies: There’s no easier way to sneak in fiber filled vegetables into your diet than by tossing some into your smoothie. By picking the more neutral flavored options, you won’t taste them at all! Aim for 1 cup of vegetables (or more if you wish!!). • 2 large handfuls of spinach/greens of choice OR 1/3 cup frozen spinach • ½ cup frozen riced cauliflower • ½ zucchini (fresh or sliced and frozen) • 2 stalks celery

Fruit/Carbohydrate: To not only add great flavor to your smoothies, but also lots of micronutrients and fiber, add ½-1 cup of fruit to the blender. Or try other carbohydrates such as cooked sweet potato, pumpkin, or oats. • Fresh or frozen fruit: berries, banana, peaches, pineapple, frozen pitted cherries, mango, etc. • ½ cup steamed and cooled sweet potato • ¼ cup pumpkin puree • 1-2 tbsp oats Healthy Fats: Healthy fats are key to ensure the smoothie keeps you fueled, and also helps your body optimally absorb fat-soluble vitamins A, D, E, and K. Because fats can quickly make a smoothie more calorie dense than we realize, stick to 1-2 servings of fats. • 1 tbsp nut butter • 2 tbsp chopped nuts or coconut • 1 tbsp chia, flax, or hemp seeds • 1/3 small avocado • ½ tbsp coconut oil or mct oil

Extras: Flavor & Nutritional Boost: Have some fun with your smoothies and change up the flavor by adding different ingredients. Or add some serious nutritional benefits by adding different powders. Time to get creative! • Natural no sugar sweetener of choice to taste stevia, monk fruit, allulose, etc • 1-2 tbsp unsweetened cocoa powder • Extracts: caramel, cherry, banana, almond, peppermint, etc • 1 tsp matcha powder or instant coffee • ½-1 tbsp lemon or citrus zest • ½ tsp dried cinnamon, ginger, cloves, etc. • ½-1 scoop greens powder • 1 tsp adaptogenic herb powders: maca, ashwagandha, mushroom powders, etc. • 1 tbsp acacia fiber powder

PROTEIN + VEGGIES + FRUIT/CARBOHYDRATE + HEALTHY FAT + EXTRAS

Registered Dietitian JAMIE MILLER

Orange

DREAMSICLE SMOOTHIE

Refreshing orange creamsicle smoothie that tastes just like the summer treat you grew up on! This simple and delicious orange smoothie recipe is made without banana, naturally sweetened and has a sneaky boost of veggies.

Ingredients:

• 1 small orange or 2 clementine, peeled and quartered • ½ banana, peeled • 1 cup baby spinach (or greens of choice such as kale) • 2 stalks celery • ½ cup plain Greek yogurt • 1 scoop protein powder • 1 tbsp chia seeds • 1 cup coconut milk, or milk of choice • Sweetener of choice to taste • Ice, to desired thickness

Preparation:

Blend all ingredients together and enjoy! With just 310 calories, this provides 20 grams of protein and You’ll make this one all year long!

NEWTry a SPORT

New at all Clubs PICKLEBALL

You can play all day at the Village. Grab your racquet, golf club, basketball, or swimsuit. Play with friends or make new ones. We offer lessons, leagues, clinics, and more around all your favorite sports, even pickleball and fencing. Not to mention all the social events tied to sports like Nine and Wine, Wimbledon Whiteout, pub runs, and more.