Enjoy a Powerhouse Smoothie

Posted by on Jul 12, 2015 in Frugal For Everyone, Health, Recipes | 34 comments

Powerhouse Smoothie

Courtesy of David Castillo Dominici, FreeDigitalPhotos.net

Enjoy a Powerhouse Smoothie was originally written by Erica Mesirov. As part of my 31 day #ProBlogger blogging challenge I needed to link to another blog post. For that I had the pleasure to choose one of Erica’s.

The reason I chose this post is that it fit in well with my blog plus I found her directions for transforming a regular smoothie into a  powerhouse smoothie just too good not to share. Erica is a food and weight loss coach and she blogs about following a healthy, well-balanced lifestyle. I’ve been following her blog for quite a while now and enjoy her posts tremendously. They are always full of good, practical advice as this post will demonstrate.

I’ll now let Erica’s post speak for itself.

Amazing Add-Ins to Transform Your Smoothie Into a Nutrient Filled Powerhouse (By Erica Mesirov)

Powerhouse Smoothie

o Courtesy of Stuart Miles, FreeDigitalPhotos.net

We think of smoothies as a healthy breakfast or a protein rich snack. Yet your smoothie is only as healthy as what you put in it. Here are six things you need to be doing to assure that your smoothie is a lean, mean nutrient rich, nutrient filled powerhouse.

  1. Freshly grind your seeds – Throwing in flax seeds, chia seeds or pumpkins seeds can be a good way to supply your body with additional omega-3 fatty acids, fiber and protein. It is popular to purchase packaged ground seeds for use in such things as smoothies. The problem is that once seeds are ground, the oils are easily oxidized which diminishes their nutrient value. Freshly grinding seeds keeps the oils fresh. You can grind them in a small coffee grinder or in a power blender. Just make sure the seeds are fully ground into a powder or you won’t be able to absorb their nutrients.
  2. Avoid Using Fruit Juice Fruit juice seems like it should be a source of vitamins and minerals for your smoothie. In reality, fruit juice is made by isolating the sugar from the fruit while leaving out any of the fiber and vitamins that make fruit nutritious. The sweetness from fruit juice is enough to upset your blood sugar balance and lead to sugar cravings later in the day. Stick to some form of milk as your base and leave the sweetness to your fresh fruit.
  3. Check for hidden sugars – While we are talking about the sweet stuff, many smoothie ingredients are full of added sugars. This might be in your non-dairy milk, your protein powder or any add-ins like peanut butter. Read all ingredients carefully before using. Nothing detracts from a smoothie’s health potential than lots of sugar. There are plenty of unsweetened or naturally sweet options, so pick those instead.
  4. Add Greens Hate kale? Cool, throw it in anyway. If you do a smoothie right, you will have such a mix of flavors that you won’t even taste the veggies. This is perfect for a little kid (or big adult) who won’t eat their vegetables. One handful of greens is usually just perfect.
  5. Choose Antioxidants Think beyond just the banana when choosing fruit for your smoothie. Berries like blueberries, raspberries and strawberries are not only really satisfying in smoothies; they are a great source of antioxidants. Some of the many benefits of antioxidants are better skin, improved immunity and increased overall health. Go ahead and use frozen. Once they are blended your smoothie will by cold and refreshing.
  6. Support Healthy Gut Bacteria – So many people have taken multiple courses of antibiotics or years of birth control pills (which both help destroy the much needed healthy bacteria in the gut.) For that reason it is good to consume foods high in natural beneficial bacteria. So mix in some kefir or some plain yogurt with live cultures. These foods are high in probiotics (good bacteria) and will support the health of your gut. When your gut is happy, your immunity is up and your entire body can be balanced.

So drink up. A smoothie done right is a wonderful addition to a healthy diet!

Want free weight loss support? Click Here To Subscribe to get Erica’s free weight loss e-book and be the first to hear when she has a new post! Erica blogs at ericamesirov.com

About the Author

Powerhouse smoothieErica Mesirov is a food and weight loss coach. She helps you achieve weight loss not through starvation or deprivation techniques, but through nourishment and balancing the body. She teaches clients not just how to lose pounds, but to create a diet and lifestyle where weight loss can be maintained for life.

There you go. Instead of having just a  smoothie enjoy a powerhouse smoothie.

Talk to you again next week,



  1. I’ve recently invested in a Nutribullet wanting to notch up some greens intake it seemed like a good option for my tiny kitchen. I haven’t been disappointed either. I am following very similar advice to above adding 50% greens, mostly spinach and kale both of which I am growing myself for smoothie making but I do add some frozen berries (also homegrown) along with Flax seeds and a variety of Nuts. I cannot tell you how much better I feel even after a couple of weeks of one smoothie a day (breakfast). I didn’t know about the oils oxidising, it was just luck that they are ground to order. Good to know. Thanks for sharing this.

    • Rosalind, like you I have kale, spinach, berries and apples growing in my garden, all of which I use for smoothies (although the apples aren’t ready yet so have to buy them organic right now). But having a smoothie does make a tremendous difference to how you feel, doesn’t it? I’m so glad you got value from this post.

      • I’ll be honest I was a touch skeptical at the claims but I shouldn’t have been I really have felt an enormous benefit by upping my greens intake so heavily!

  2. Great post, my wife stumbled upon making smoothies to get our 17 month old to eat his veggies. He is a good all around eater, except for veggies (which I presume is not uncommon at all) but when she started blending up smoothies for him, he can’t get enough. Great tips here though. I had no idea about the seed grinding. We’ll have to make sure we grind them ourselves. Thanks for the post.

  3. This is so funny. My apartment is hot, the AC hardly works, so have not felt like cooking. I have been making smoothies. I will use some of your suggestions. I do make some of mine with kale, it’s the only way I can ingest it.

  4. The smoothie sounds great. I need to try this one day.

  5. Smoothies are the perfect snack, love any yogurt based fruit smoothie. Good point about the fruit juice and sugar! Suspect some of those commercial smoothies are little more than what we used to call a “milkshake” but with slightly different ingredients. Now you’ve got me craving one – a smoothie, that is!

    • Krystyna, if we have you craving a smoothie, then that’s a good thing, right? There are so many different ways to make them but Erica’s tips make them just a bit more nutritious. I like that the tips are so easy to implement. Now go have your smoothie.

  6. Congratulations for continuing on your 31-day blog challenge, Lenie! Kale isn’t that widely available here in my country, so I’ve been adding up spinach instead in my smoothies after seeing that it’s one of those that can be used as a substitute for Kale.

    • Adele, next time you comment, I would love to know where your country is. I love this global communication we bloggers carry on. Anyway, as far as kale goes, spinach is a terrific substitute for kale. I have both growing in my garden so can decide every day which one I want to add, sometimes I add a handful of both.

  7. This sounds wonderful – like all of Erica’s recipes – Lenie. I have both flax seeds and chia seeds in the fridge and keep forgetting to use them for things like this! Great reminder and I’m going to go pull them out of the back of the fridge and maybe prep some of my morning smoothie ahead of time so I start using them more often. Thanks!

    • Marquita, the tip about fresh-grinding the seeds is really good and I can totally see where that makes sense. I was so pleased that Erica let me use her post (it also made it the easiest post I ever wrote). Isn’t is amazing though how smoothies have become so popular?

  8. Erica you are, “the bomb” when it comes to nutrition. I’m still spinning after your “fat free” yogurt post. Although I love green vegetables, I’m not crazy about drinking them. But, you’re right, if you toss them in with some berries you don’t feel as if you’re drinking the front lawn.

    • Pamela, only you could come out with the statement of ‘drinking the front lawn’ and I got a good chuckle out of that one. Erica really does know what she’s talking about and what I like about her posts is that they are so commonsense. You don’t need to go out and buy a bunch of expensive exotic ingredients. I’m sure that now when I drink a smoothie, I am going to picture you with a scrunched up face having one too. Always good to start the day with a laugh, right?

  9. It’s great to see Erica here. Smoothies are so great because so much can be mixed into them without losing the good flavors… though I may be wrong there might be some people who truly love predominately kale-flavored smoothies.

    • Hi Jeri, I’m one of those kale lovers – really enjoy the taste and since I’m growing it in my garden I have organic kale anytime I want it. Can’t beat that. I was really pleased when Erica allowed me to link to her post. When I first saw it, I thought it was a dandy, just what my readers would appreciate – didn’t expect to have the opportunity though.

  10. I must have missed this one the first time around. Thanks for reposting it. But as a fan of any number of different fruit juices I’m a little sorry to see the suggestion that they should be left out.

    • If commercial fruit juices are bad for you, why not make your own. That way you can add some pulp, get all the vitamins, the only thing you’re losing is the peel. For citrus fruit you could even cut that up, freeze it and add in place of ice cubes to drinks and even smoothies. I don’t like water so always add some kind of frozen peel to make it drinkable.

  11. Thank again for using my post, Lenie. I really am honored! Good luck with the remaining 18 days of your challenge. I’m glad to hear that you are learning and growing from it!

    • Hi Erica, you are more than welcome. Many of the readers on my email list really enjoy their smoothies so this is exactly the kind of information they appreciate. As to the challenge – I am learning a great deal and having fun – can’t beat that combo.

  12. This is great! I was inspired by reading your post last night before going to bed, and right now I’m sipping a powerhouse smoothie that you and Erica would be proud of: blueberries, kale, and greek yogurt. I’m not a fan of kale myself, but you really can’t taste it once it’s mixed in with everything else. Thanks for getting my morning started right!

    • For a gal that only discovered smoothies not that long ago you are doing great – I don’t think you would have thought of having kale for breakfast six months ago, right? I can’t speak for Erica but I am very proud of you – just think you’ll soon be just as much of a ‘health freak’ as your hubby. Enjoy the rest of your holidays.

  13. i love smoothies. There are so many ways to enhance them with healthy options. All these suggestions work well.

    • Hi Susan – I am sure you would know all about the nutritional ways to fix smoothies, you’ve probably written a post or two about just that. The tips about the juice and the freshly ground seeds are really good ones, although I thought all the tips were good and I’m so pleased that Erica let me share her post.

  14. I love smoothies. I like to use 1 cup of super greens mix in my morning smoothie. It includes some spinach, some kale, and some other deep greens. I really don’t taste it at all. Thanks for sharing.

    • Hi Sabrina, smoothies have become very popular haven’t they? Considering how good smoothies are for you that is such a good thing and Erica made some really good points here. I’ve only come to realize in the last year or so that fruit juices aren’t the healthy thing you think they are.

  15. These are such good suggestions, Lenie. It is so important to remember that fruit juices aren’t as healthy as one would think. I also appreciate the tip of grinding your seeds freshly. I’m rooting for you on your blogging challenge!

    • Thanks Beth – I am really enjoying the challenge and the stuff I’m learning is exactly what I need to know. 13 days down, only 18 more to go.

  16. Sounds terrific Lenie! I do use kale and beets in my smoothies when I make them. I think it IS the kale (or something like it) that gives them the name, powerhouse. Good going on your 31 day blogging challenge!

    • Hi Patricia, so far my choice of Erica’s post seems to be going over well with everyone, but then it was a practical one, full of good advice. I am so enjoying this challenge and learning so much – we’ll have to wait and see how outstanding my posts will be once I finished LOL.

  17. Absolutely, much better to use vegetables instead of fruit. Sugar in all forms are bad for all human beings.

    Good luck with your blogging challenge, Lenie.

    • Thanks Catarina – so far the challenge has been fun. Jacquie wrote she uses beet juice or carrot juice in her smoothies – that is definitely something I’m going to try.

  18. Love this! I use beet juice and carrot juice in my smoothies, instead of any kind of fruit juice. I wasn’t aware about grinding the seeds, however. That’s a great tip!

    • I like the idea of using beet juice. I love beets and since they’re full of iron the juice can’t help but add even more to a smoothie. Thanks for that tip. As for the seeds, I actually knew that in the back of my mind but never really paid attention to it. I will now.

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