5 healthy smoothies that are easy to make at home

When trying to stick to healthy eating goals, many people will turn towards smoothies. Whether as a meal or snack, these portable drinks are a great way to increase your fruit and veggie intake. However, if you order one at a fancy smoothie place or get a premade version, it could be filled with ingredients you don’t need—and many more calories.

Making your own smoothies at home is simple and quick. It’s also an easy way to make sure what you’re drinking is nutritious. Integrative medicine expert Tasneem Bhatia, MD shares some of her favorite smoothie recipes from her book, The 21-Day Belly Fix. Besides including only good-for-you ingredients, Bhatia says her smoothies promote good bacteria in your gut. Each recipe serves one and aren’t overloaded with unhealthy ingredients or tons of calories.

This simple smoothie recipe tastes like a chocolate-covered banana, but it’s high in protein, has a fair amount of fiber and 100 percent guilt-free.

 Ingredients

• 1 medium banana, frozen
• 1 scoop chocolate protein powder
• 1 cup water

Blend all ingredients until thoroughly combined, adding water until de­sired consistency is reached.

Nutritional Info
Calories 256; protein 17g protein; fat 5.35g; carbohydrates 39.61g; fiber 9.2g; sodium 141mg

This fruity smoothie has almost half the fiber you need all day—which is great for digestion and lowering cholesterol. It’s also a great source of Vitamin C.

Ingredients

• 1 cup unsweetened frozen strawberries
• ½ medium avocado
• 1 scoop plain protein powder
• ½ cup ice cubes
• Water

Blend all ingredients until thoroughly combined. Add water for desired consistency.

Nutritional Info
Calories 289; protein 17g; fat 13.6g; carbohydrates 5.5g; fiber 14g; sodium 138mg

A regular pina colada can have nearly 1,000 calories and is filled with added sugar. This alcohol-free alternative has just over 200 calories, but tastes just as tropically delicious.

Ingredients

• ½ cup frozen mango chunks
• ½ cup cubed pineapple
• 1 scoop tropical or plain flavored protein powder
• ½ cup ice cubes
• ⅓ cup water

Blend all ingredients until thoroughly combined.

Nutritional Info
Calories 214; protein 16g; fat 3.4g; carbohydrates 32g; fiber 8.5g, sodium 132mg

Green drinks don’t have to taste like a liquid salad. Oranges and bananas add sweetness to the kale in this recipe. Kale is also a nutritional powerhouse, containing over a daily serving of Vitamins A, C and K. It’s also an unexpected source of calcium.

Ingredients

• ½ medium banana
• 1 small orange, peeled
• 1 cup chopped kale
• ¼ cup water
• 1 cup ice cubes

Chop fruit and blend with kale and water until liquefied. Add ice until desired consistency is reached.

Nutritional Info
Calories 155; protein 4.8g; fat 1g; carbohydrates 40g; fiber 7g; sodium 27mg

Watermelon, a perfect summer snack, gets a new twist when blended into a smoothie. The fruit is 91.5 percent water, adding some serious hydration to your blend.

Ingredients

• 1 cup chopped watermelon
• ½ cup frozen strawberries
• ½ banana
• ½ cup almond milk, unsweetened
• 1 cup ice cubes

Blend fruit and almond until liquefied. Add ice until desired consistency is reached.

Nutritional Info
Calories 176; protein 5g; fat 3g; carbohydrates 43g; fiber 6g; sodium 7mg