You may crave a cool, delicious smoothie full of vitamins and minerals for breakfast, snack, lunch, or even dinner. Some of the juice bar shakes seem to offer that, but instead, they are loaded with sugar, contain a low source of protein, and add processed foods and artificial ingredients.

Why not make your OWN super smoothie?

Start with a good blender and pick…

… your liquid: water, almond milk, green tea, or cow’s milk

… your protein source: 1 scoop of whey, pea, or protein blends of your choice

… pick your vegetable: 1 handful of dark leafy greens, cucumber, or celery

… pick a fruit: 1 handful of berries or ½ banana, apple or ½ cup of pineapple

… pick a healthy fat: yogurt, flax seeds, chia seeds, avocado, or peanut butter

… sprinkle on top of it: coconuts, granola, cinnamon, or ice if using fresh fruit. (PN Nutrition, super shake guide)

What’s the difference between a smoothie and a super shake?

Smoothie:

• A smoothie generally blends fruits and/or vegetables with a liquid base like water, juice, or dairy/non-dairy milk.
• Depending on the ingredients, it often focuses more on taste, ranging from very healthy to quite indulgent. For example, some smoothies, especially fruit-heavy ones, can be high in natural sugars.
• Smoothies can greatly increase fruit and vegetable intake but don’t always balance macronutrients like proteins, fats, and carbohydrates.

Super Shake:

• On the other hand, a super shake takes a smoothie and supercharges it with additional nutritious ingredients, specifically designing it to be a more balanced meal replacement or a substantial snack.
• Super shakes typically include protein sources like protein powder, Greek yogurt, or silken tofu, a healthy fat source such as nuts, seeds, or avocado, and a carbohydrate source from fruits, vegetables, or oats, making them more nutrient-dense and balanced.
• They often incorporate “superfoods” – nutrient-rich ingredients considered especially beneficial for health and well-being, like chia seeds, flaxseeds, spirulina, or wheatgrass.

Be aware of what you choose and match it to your lifestyle and activity level.

How A Super Shake Can Be Your Any-Time Meal

A recent article in IDEA suggested adding some interesting alternatives, for instance, sweet potato, ricotta cheese, Tahini, and Matcha to your smoothie.

Are you looking for nutritious meal ideas? Check out our 5 Ingredient Meal Pack.