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Sharp Health News

4-step smoothie builder (infographic)

May 16, 2019

If you love smoothies but hate the price tag, skip the trendy markets and make your own. This easy 4-step smoothie builder, shared by Sharp wellness promotion specialist Olga Hays, packs healthy ingredients into a variety of tasty combinations.

4-step smoothie builder infographic. Perfecting your smoothie takes patience, experimentation and the right combo of ingredients. Follow these easy steps for a healthy, flavorful masterpiece. (Builder creates 1 large or 2 small smoothies). 1. Choose a liquid base. Keep it unsweetened, and use 1 1/2 to 2 cups: Water, low-fat milk, unsweetened almond milk, unsweetened coconut milk. 2. Sweeten with your favorite fruit. Measure 1 cup of fruit: Strawberries, bananas, raspberries, peaches, mangoes, blueberries. 3. Up the vitamins with leafy greens. Measure 2 to 3 cups of green veggies: Kale, spinach, Swiss chard, collard greens, beet greens, dandelion greens. 4. Give it a healthy boost. Add protein and healthy fats by including the following optional add-ons: 3/4 cup plain Greek yogurt, 3/4 cup cottage cheese, 1 scoop protein powder, 2 teaspoons natural nut butter (Try almond, coconut, hemp, macadamia or peanut), 1 teaspoon chia seeds, 1 teaspoon help seeds. Cool tip: Want a thicker smoothie? Add 3-4 ice cubes, blend until smooth and enjoy immediately. From the expert: The beauty of a smoothie is that there's no one way to make it. Get creative and experiment with different flavors and nutrients. - Olga Hays, ACE-certified personal trainer and health promotion specialist at Sharp HealthCare. 2019 Sharp HealthCare. All rights reserved.

View the printable version of this infographic.

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