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Smoothies are not only delicious and easy-to-make, but they can provide you with all the nutrients you need. Read to learn the easy blue print to created by our Registered Dietitian.
Smoothies keep you full and satisfied until your next meal, which helps manage hunger levels. The best part about smoothies is that they can be easily customized and tailored to your preferences. You can add your favorite fruits, nut butter, protein powder, and even veggies to your smoothie. The perfect smoothie can be made by following a blueprint that incorporates proteins, carbohydrates, fats, liquid of your choice, and ice.
Proteins, carbs, and fats are all food sources of energy that our bodies need for proper function and optimal health. Proteins are made up of amino acids that are essential for many organs in your body that help with everyday bodily functions and metabolism. Carbohydrates are made up of glucose molecules and are important for providing energy, maintaining blood sugar levels, and managing hunger hormones. Fats are important for absorbing nutrients, storing energy in the body, and protecting our organs. Without these macronutrients, we wouldn’t be able to have the energy we need to engage in daily activities, such as going to the gym, taking care of your kids, or completing tasks at work. Therefore, based on a 2,000-calorie diet, it is important to meet your nutrient needs by getting your daily caloric intake from 10-30% protein, 45-65% carbohydrates, and 20-35% fats. However, there is one thing to keep in mind when choosing from these food sources. It’s always best to aim for plant-based proteins, whole grain and unrefined carbohydrates, and healthy fats. Here’s the blueprint of a perfect smoothie.
Fiber Rich Carbs
(1 scoop or 1 cup)
When adding carbs into your smoothie, it’s important to focus on the fiber-rich carbs, as they help you to feel full for longer. Achieving satiety helps with weight loss and maintenance. These sources of carbs also have a low glycemic index and glycemic load, which means that they can manage blood sugar levels more effectively. The rich fiber content aids in achieving a healthy gut, which can reduce the risk of inflammation and several chronic diseases. Some sources of fiber-rich carbs include bananas, berries, dark leafy greens (spinach, kale), and rolled oats. It is recommended that individuals consume 25g of fiber per day for women and 38g for men; adding these fiber-rich carbs into your smoothie can help you quickly achieve that goal! In addition to fiber intake, fruits and vegetables contain antioxidants and anti-inflammatory compounds that are beneficial for bodily functions and help to build a strong immune system.
Protein is an important component to any meal, especially a smoothie. Creating a smoothie with plant-based protein helps you achieve your protein goals while consuming nutritious plant foods. Consuming a more plant-based diet has been shown to have several health benefits; when adding more plant-based protein, you are then reducing your intake of animal protein, which can be beneficial for personal and planet health!
The easiest way to add protein to a smoothie is using a protein powder or shake. OWYN has several options to choose from to add to your smoothie. You can add a protein powder that you enjoy, whether it’s the vanilla or chocolate, depending on the overall recipe. In addition to the powders, OWYN has an endless variety of protein shakes that can provide you with plant-based protein and a liquid component to the smoothie to make it easier to blend. You can choose from the Pro Elite High Protein Shake, Complete Nutrition Shake, or the 20-gram Protein Shake. These can help you easily meet your protein needs, especially on a vegan or vegetarian diet!
Don’t forget about healthy fats! These are important for you, as they provide your body with essential fats that you can only get from the foods you eat. These fats include omega-3 fatty acids, which are important for brain health, eye health, and heart health. Additionally, they can reduce the risk of inflammation—the root cause of several chronic diseases. The consumption of omega-3 fatty acids is essential for everyone, especially the vulnerable populations, such as pregnant and lactating mothers, children, and elderly.
Some examples of healthy fats that can be added to any smoothie include chia seeds, flax seeds, avocado, walnuts, almonds, cashews, pumpkin seeds, and nut butters. As a vegan or vegetarian, it can be challenging to get your omega-3 fatty acids, as the sources are limited. Therefore, being able to add these healthy fat sources in addition to the OWYN protein shakes that contain omega-3 fatty acids, you will be able to meet your omega-3 needs!
(1 cup or as needed)
The main purpose of the liquid addition to the smoothie is to achieve smooth blending. You can add water, plant-based milk, or a protein shake as your choice of liquid. Plus, adding a plant-based milk or protein shake option can add more nutrients to your smoothie!
(½ cup or as needed)
If you are using frozen fruits and vegetables as your ingredients, you may want to refrain from adding ice to achieve the desired texture. However, if you would like to reduce the temperature or alter the texture of your smoothie, adding ice per needed is recommended!
It can be challenging to create a high-protein smoothie that actually tastes good. Here a few high protein, delicious smoothie recipes to get you started:
The ingredients of these smoothies are easily adjustable, and you are more than welcome to add your own special touch to these smoothies!
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