Protein-Packed Summer Smoothie Recipe
Summertime is here, which means more outdoor activities, hangouts, barbeques, and get-togethers. With the heat turning up and the sunshine pouring in, you will likely find yourself reaching for a refreshing summer beverage to keep you cool and hydrated.
Unfortunately, many summer drink favorites are loaded with added sugars and artificial flavors.
Consuming high amounts of added sugars can result in major health complications over time, including an increased risk of developing obesity, type 2 diabetes, heart disease, and even some cancers. Although no Recommended Daily Allowance (RDA) has been established for added sugars, the American Heart Association recommends women consume no more than 24 grams per day and men no more than 36 grams per day of added sugars .
Sure, you can reach for a diet option or a no sugar added carbonated water and avoid some of these complications, but the sacrifice may leave you feeling a little unsatisfied. For those who are looking for a healthy alternative to traditional summer drinks, no need to fret. There are more options out there to cool you down than just boring old water.
Smoothies are one of the most popular summer drinks. With their fruity flavors offering a refreshing and delightfully light taste that cools us down while effectively quenching our thirst, there’s no beating them. Not to mention, depending on the day, you can tailor your smoothie to your preference and desired flavor profile.
Whether you purchase a smoothie at your local smoothie shop or opt to make one at home with fresh fruit or a mix, it can contain a high number of added sugars and sweeteners, even if you just use fruit juice. Instead, opt for a more balanced smoothie option, such as this lemon blueberry protein powder from Naked Nutrition.
Not only does this take the guesswork out of your smoothie, but it is also low in calories and sugar and high in protein to keep you feeling satisfied and less likely to snack throughout the day.
Naked Shake allows you to still enjoy the delicious flavors of summer without compromising your health and fitness goals. Cut out the guilt and grab a refreshing sweet treat that will make you feel like you are indulging. Take a look at the recipe below for some summer inspiration for a protein-packed smoothie that will hit the spot.
Lemon Blueberry Muffin Summer Breakfast Smoothie Recipe
- ½ cup frozen blueberries
- The zest and juice of ½ of a fresh lemon
- 1 orange, peeled
- 1/3 cup rolled oats
- 1 cup unsweetened vanilla almond milk
- 1-2 scoops Lemon blueberry Muffin Naked Shake
- Place ingredients into a large blender and blend until smooth.
Tips for Making Your Own Summer Smoothies
If you are new to the smoothie game, coming up with a smoothie recipe that tastes good and is nutritionally complete can feel overwhelming. Below are a few tips that can help you create easy and healthy smoothies at home without having to hunt down a recipe.
1. Always include a protein source
incorporating a protein into your smoothie helps to make it a more balanced meal or snack that will keep you full. This helps to avoid wandering into the kitchen or break room at work looking for something to nibble on. It can also help you to avoid overeating at your next meal. Great sources of protein to add to your smoothie include Naked Nutrition Naked Shakes, as shown above, plain Greek yogurt, nut butter, milk, or protein powders
2. Limit fruit to no more than ½-1 cup per smoothie serving
Even if the fruit is the only flavor you want to taste in your smoothie, it helps to keep the amount you use to a minimum. Fruit is incredibly flavorful, but it includes a lot of natural sugars that can still result in weight gain if overeaten. A good rule of thumb is to stick to no more than ½-1 cup per serving.
3. Use frozen fruit instead of ice cubes
This may seem like a no-brainer, but simply choosing frozen fruit over fresh can help save you the need to grab ice for that smoothie. This also allows you to use other liquids to help make your smoothie creamier or more flavorful, such as yogurt, milk, coconut water, and more.
4. Always incorporate a liquid
Even if using fresh fruit, you will likely need to incorporate a liquid into your smoothie to find the right consistency. The amount of liquid you use will vary depending on your ingredients. If you want a thicker smoothie, for a smoothie bowl, you may want to reduce the amount of liquid you would normally add. If you prefer a very thin smoothie, you will increase the amount of liquid. Try to steer clear of adding in fruit juice as a liquid as this can increase the amount of sugar in your smoothie, instead opt for milk, yogurt, water, or coconut water.
Now that you have some of these tips in your arsenal and a delicious summer smoothie recipe, it’s time to start bettering your summertime beverage!
Image from Naked Nutrition