Sip Your Way To Good Health In 2022
“Cheers” to these easy DIY smoothies!
Jan. 14, 2022
Smoothies are an easy way to kickstart your day and will make for a healthy new year. And the best part about these smoothies is that they only require three or four ingredients, many of which you probably already have on hand.
Ryan Andrews, RD, principal nutritionist and adviser for
, recommends a Berry Super Shake. “Since blueberries are known for their antioxidant properties, they may support the nervous system and offer disease-prevention benefits,” he tells TZR in an email.
The Berry Super Shake contains 1 cup unsweetened almond milk, 2 cups frozen blueberries, 2 scoops vanilla protein powder, and 1 serving of
(a superfood to help get your veggies in, Andrews says).
The coconut milk in his Piña Colada Smoothie is a particularly good source of manganese, he explains. “One cup of coconut milk surpasses your daily requirements,” he says. “I'd recommend it for a snack or dessert, given its rich texture and piña colada flavors.”
For the Piña Colada Smoothie, just blend together ½ cup pineapple, 1 banana, 1 ½ cups coconut milk, and 2 scoops of vanilla whey protein (which equals 50 grams of protein). You’ll get vitamin C, manganese, and copper from the pineapple and manganese from the coconut milk, too.
Dr. Daryl Gioffre
, celebrity nutritionist, founder of
Get Off Your Sugar
Get Off Your Acid
, recommends making the Acid Crusher Detox Smoothie. “It is the ‘triple A’ for your health — antioxidant, anti-inflammatory, and highly alkalizing,” he tells TZR in an email.
For the Acid Crusher Detox Smoothie, blend 1 whole cucumber (peeled), 1 grapefruit (peeled), and half a bunch of cilantro. You can also add a couple drops of liquid organic Stevia. “Here’s the best part — cucumbers are made up of 96% water, so no additional liquid is needed,” Gioffre says.
Spinach, one of the key ingredients in the Brain-Boosting Berry Smoothie, has one of the highest levels of magnesium, Gioffre says. “Plus, blueberries — which I like to call BRAINberries — are a powerful antioxidant to protect your brain from inflammation and oxidative stress,” he says.
To make the Brain-Boosting Berry Smoothie, blend 2 handfuls fresh spinach, ½ cup frozen blueberries, 1 tablespoon raw almond butter, and 1 cup unsweetened coconut or almond milk. You can also add a couple drops of liquid organic Stevia, Gioffre says.
Claudia le Feuvre is a nutritional therapist, eating psychology coach, and co-founder of
. “The Green Goddess Smoothie will kickstart your day with an injection of antioxidants from spinach,” she tells TZR in an email. “And you’ll get the good fats and quality protein from the avocado.”
To create the Green Goddess Smoothie, blend ½ cup of oat milk (or other alternative milk), ½ ripe avocado, and 1 cup spinach leaves. You can also add 20mg CBD drops (which is optional).
The Gourmet Lens
“With the Turmeric Calm Smoothie, reduce inflammation the healthy way,” says le Feuvre. “This is a smoothie version of turmeric milk, which is famously used for healing inflammation.”
To create a Turmeric Calm Smoothie, blend 1 cup alternative milk, ¼ teaspoon turmeric and or cinnamon, and 1 tablespoon nut butter. Add a pinch of black pepper to further activate the turmeric potential. To help reduce inflammation, you can also add 20mg CBD drops, says le Feuvre.
Insomnia’s not fun for anyone — but this
Smoothie can help. “Bananas contain tryptophan and almonds are rich in melatonin, both essential for supporting sleep,” le Feuvre explains. “You can also add CBD oil to help improve sleep, too.”
“This delicious Sleep Soundly Smoothie will send you off to dreamland,” says le Feuvre. Blend 1 cup alternative milk, ½ frozen banana (cut into chunks before freezing), and 1 tablespoon almond butter. “You can add 20mg of CBD oil, too, and you’ll wake up even more refreshed,” she adds.
“Smoothies are a great way to pack in nutrients while also filling you up,” Kristen Kellogg, a certified
IIN Health Coach
and founder of
, tells TZR in an email. Her Detox Your Life Smoothie contains some of the best fruits and veggies that help remove toxins from the body.
Make the Detox Your Life Smoothie by blending 1 cup organic non-GMO spinach, 1 ½ large red apples, 1 ¼ cups frozen blueberries, and ½ of an avocado. Add water as needed. “Blueberries are full of antioxidants and can help lower LDL cholesterol, and the apples contain pectin,” says Kellogg.
The Peptide Pick-Me-Up is a great smoothie to add into the mix over lunch (or in general) for an afternoon pick-me-up packed with protein,” says Kellogg. “Apples are great for binding to toxins and collagen peptides are beneficial in protein recovery and can help your skin glow, too.”
To make the Peptide Pick-Me-Up, blend together 3 tablespoons almond butter, 1 ½ large red apples (cored), 1 banana, and 1 serving of collagen peptides. “In its powder form, collagen is more easily absorbed by the body,” says Kellogg. Then add 4-6 large ice cubes and water as needed.
Crystal Zabka-Belsky, MS, RDN, CSSD, LMNT, LDN, and resident dietitian for
Clean Eatz Kitchen
, says the Passionfruit Orange Guava Smoothie is packed with vitamins and minerals. “It promotes enhanced immunity, digestion, and absorption of plant-based iron,” she tells TZR in an email.
“The blend of fruit in the Passionfruit Orange Guava Smoothie offers a surprisingly low glycemic index cocktail,” says Zabka-Belsky. Blend 4 oz. water and 16 oz. of ice with 1 scoop vanilla protein powder and a ½ cup each of orange juice and a tropical fruit blend.
“This Malibu Mango Smoothie is packed with a variety of vitamins, minerals, and protein,” says Zabka-Belsky. “Mangoes are loaded with over a dozen kinds of polyphenols, which are unique antioxidants aimed at protecting the body from aging, cancer, diabetes, vision issues, and other illnesses.”
“When I hear ‘Malibu,’ I immediately imagine colorful drink umbrellas and relaxation,” says Zabka-Belsky. To make a Malibu Mango, blend 4 oz. water and 16 oz. ice with 1 scoop vanilla protein powder, 1 tablespoon super greens, and a ½ cup each of coconut milk and mango.
Clean Eatz Kitchen
“I love this chocolate-strawberry smoothie blend — it reminds us that there are healthy ways to indulge in our favorite sweets,” says Zabka-Belsky. “Strawberries are a nutritional favorite because they are high in water and low in carbs with a handful of unique antioxidants, vitamins, and minerals.”
For the Chocolate-Covered Strawberry Smoothie, blend 4 oz. water and 6 oz. ice with 1 scoop of chocolate protein powder and a ½ cup each of strawberries and oat milk. Then drizzle with chocolate syrup. Yum!
Clean Eatz Kitchen
More from TZR
Looking For A Mid-Day Pick-Me-Up? Try One Of These Healthy Snacks
Heat Things Up With One Of These Healthy Winter Soups
These Anti-Inflammatory Smoothies Do A Body Good