Super Greek Yogurt Smoothies

Fertility Friday + Smoothies 

That’s right, you read that correctly, I said “Fertility Friday + Smoothies!” A random pairing? Of course not, I do everything with intention…ok, well almost everything. 

Today for Fertility Friday I would like to focus on the amazing nutritional power of smoothies. Yes, I know that people are  crazy about smoothies these days. They make their own, they buy the fancy one that costs 10 dollars and they insist on having them every morning for their “bowl” breakfast. But this is one trend where you can believe the hype…at least to a certain extent.

What do I mean by that? Because you have to be a smart smoothie creator or purchaser. You see a balanced, nourishing smoothie can be a great way to get vitamins, minerals and other nutrients you need to keep your body functioning at it’s best. Plus smoothies are easy to make and easy to enjoy. For all of these reasons, smoothies “fit” when it comes to fueling your body for fertility.

But, they can also carry what we sometimes call a “health halo.” Meaning smoothies are often thought of as nutritious, even if they’re not always nutritious. So you just have to be smart. Ice cream, for example, shouldn’t be the primary ingredient in your smoothie. If it is, that drink has been mislabeled, it is clearly a milkshake. Get my drift?

To help you, I’ve compiled 2 lists, both of which you’ll need the next time you head to your local smoothie shop or the grocery store. In the words of M.C. Hammer, some smoothies are “too legit to quit” and well, others just aren’t.

Legit Smoothies:

  • Are packed with unsweetened fresh, frozen or canned fruits and vegetables!
  • Can have nutritious nut and seed additions like chia seeds, ground flax seeds, hemp seeds, peanuts, almonds, etc.
  • Use milk, non-dairy milk, water or fresh juice. 
  • May sport other protein sources such as yogurt, kefir or even tofu.

Not too Legit Smoothies:

  • Contain a variety of powders of which no one can explain what they are for, but they cost you 5 bucks a pop.
  • Use ice cream in any way, shape or form (that’s a milkshake, remember?).
  • Claim they will “detoxify” or “de-stress” or “clear up your acne” or other crazy promises that sound too good to be true.
  • Are available in 16 oz or larger size…you just don’t need that much, unless of course, you’re sharing.

 

Of course this isn’t an all-inclusive list, but I think you get the idea. Make sure your smoothie is loaded with “real” ingredients, not a lot of sugar and that the portion size is about 8 fluid ounces-ish. Below are a few super simple smoothie recipes to get you started. And when you’re done making those, head on over to Shaw Simple Swaps for another great smoothie recipe! 

 

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Strawberry Banana Smoothie


  • Author: Sara Haas

Description

Refresh with this super simple smoothie recipe that you AND your kids will enjoy! It’s nourishing and tasty.


Scale

Ingredients

  • 4 ounces Greek yogurt
  • 1/4 cup milk (or milk alternative)
  • 1 tablespoon ground flax seed
  • 1/2 cup frozen strawberries, about 56
  • 1/2 medium, ripe banana

Instructions

  1. Place all the ingredients in a blender and puree until smooth. Enjoy.

Notes

  • Makes about 1 cup.

Nutrition

  • Serving Size: 1
  • Calories: 247
  • Sugar: 21
  • Sodium: 87
  • Fat: 10
  • Saturated Fat: 4
  • Unsaturated Fat: 5
  • Trans Fat: 0
  • Carbohydrates: 35
  • Protein: 9
  • Cholesterol: 20
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Chocolate Cherry Smoothie


  • Author: Sara Haas

Description

Who doesn’t love chocolate and cherries!? This creamy drink will feel more like a treat, than the nourishing snack that it is.


Scale

Ingredients

  • 4 ounces Greek yogurt
  • 1 tablespoon dark chocolate cocoa powder
  • 1/4 cup milk (or milk alternative)
  • 1/2 cup frozen, sweet cherries
  • 1/2 medium, ripe banana
  • 1/2 cup packed spinach

Instructions

  1. Place all the ingredients in a blender and puree until smooth. Enjoy.

Notes

  • Makes about 1 1/4 cups.

Nutrition

  • Serving Size: 1
  • Calories: 216
  • Sugar: 26
  • Sodium: 94
  • Fat: 6
  • Saturated Fat: 4
  • Unsaturated Fat: 2
  • Trans Fat: 0
  • Carbohydrates: 38
  • Protein: 9
  • Cholesterol: 20
Print

Tropical Fruit Smoothie with Coconut Water


  • Author: Sara Haas

Description

Bring a taste of the tropics to your snack! This smoothie is packed with flavors that will make you feel like you’re on vacation!


Scale

Ingredients

  • 4 ounces Greek yogurt
  • 1/4 cup coconut water
  • 1/2 cup frozen, diced mango
  • 1/2 cup frozen, diced pineapple
  • 1/2 medium, ripe banana
  • optional add-in: 1/4 cup packed shredded carrot

Instructions

  1. Place all the ingredients in a blender and puree until smooth. Enjoy.

Notes

  • Makes about 1 1/4 cups.

Nutrition

  • Serving Size: 1
  • Calories: 235
  • Sugar: 35
  • Sodium: 136
  • Fat: 4
  • Saturated Fat: 3
  • Unsaturated Fat: 1
  • Trans Fat: 0
  • Carbohydrates: 47
  • Protein: 6
  • Cholesterol: 15