Nutrition Thursdays: Runner-Friendly Fall Smoothies

Nutrition Thursdays: Runner-Friendly Smoothies ** image courtesy of BCBSNC

I am starting to get back into making smoothies and decided to see if there were any healthy trends for smoothies and found an article from Runners World titled "Runner-Friendly Fall Smoothies: These tasty, single-serving fall mixers pair tons of nutrients with seasonal flavor." Here is what the article says:

Runner-Friendly Fall Smoothies:

1a) Breakfast: Apple Crisp:
(pictured on left)

Smoothies: Apple Crisp & Gingered Winter Greens ** image courtesy of Runner's World

 High in protein, Greek yogurt tames your appetite, while oats provide beta-glucan, a fiber that may improve running endurance.

Ingredients: 
1 cup apple cider
1/2 cup 2% vanilla Greek yogurt
1/4 cup old-fashioned rolled oats
2 Tbsp. pecans
1/4 tsp. cinnamon
1/8 tsp. nutmeg
1 cup ice cubes

Nutrition per serving: 
Calories: 409
Carbs: 62 g
Fiber: 4 g
Protein: 13 g
Total Fat: 12 g
Saturated fat: 2 g
Sodium: 89 mg



1b) Snack: Gingered Winter Greens:
(pictured on right)

Smoothies: Apple Crisp & Gingered Winter Greens ** image courtesy of Runner's World

Low in calories, winter greens like kale contain compounds called glucosinolates that have potential anticancer properties.

Ingredients: 
1 cup coconut water
1/2 cup low-fat plain yogurt
1 kiwi, peeled
1 large kale leaf, center rib removed
1 tsp. minced fresh ginger
1 tsp. honey
Pinch of salt
1 cup ice cubes

Nutrition per serving: 
Calories: 188
Carbs: 38 g
Fiber: 3 g
Protein: 8 g
Total Fat: 2 g
Saturated fat: 1 g
Sodium: 272 mg


2a) Pre-run Cranberry Beet:
(first smoothie in image)

Smoothies: Cranberry Beet, Maple Ricotta Cream, Sweet Potato Puree, Spiced Hot Chocolate ** image courtesy of Runner's World

With fewer than 100 calories, this combo will charge up your run without weighing you down. Beets and spinach contain nitrates that boost oxygen delivery and improve muscle functioning.

Ingredients: 
1 cup water
1 small beet, chopped
1/2 cup fresh cranberries
1 cup spinach
1 tsp. honey
1 tsp. minced fresh ginger
1/2 tsp. ground allspice
1 cup ice cubes

Nutrition per serving: 
Calories: 79
Carbs: 19 g
Fiber: 5 g
Protein: 2 g
Total Fat: 0 g
Saturated fat: 0 g
Sodium: 81 mg



2b) Post-run: Maple Ricotta Cream:
(second smoothie in image)

Smoothies: Cranberry Beet, Maple Ricotta Cream, Sweet Potato Puree, Spiced Hot Chocolate ** image courtesy of Runner's World

Ricotta adds creamy richness and a dose of whey protein, which is quickly absorbed, making it ideal for recovery. Pear and banana supply carbs to replace spent energy stores.

Ingredients: 
1 cup unsweetened almond milk
1 ripe pear
1/2 cup low-fat ricotta cheese
1 Tbsp. ground flaxseed
2 tsp. pure maple syrup
1/8 tsp. ground cardamom
1/2 frozen banana, chopped

Nutrition per serving: 
Calories: 387
Carbs: 60 g
Fiber: 10 g
Protein: 18 g
Total Fat: 12 g
Saturated fat: 4.5 g
Sodium: 486 mg



3a) Lunch: Sweet Potato Puree:
(third smoothie in image)

Smoothies: Cranberry Beet, Maple Ricotta Cream, Sweet Potato Puree, Spiced Hot Chocolate ** image courtesy of Runner's World

No time for a sit-down lunch? Take this smoothie to go. It has all the components of a well-rounded meal--carbs, fiber, protein, healthy fats--plus immune-boosting vitamin A. Kefir is loaded with probiotics that may improve gut health in athletes.

Ingredients: 
1 cup low-fat plain kefir
1/2 cup peeled, cooked sweet potato, cooled
1/4 cup canned navy beans, drained and rinsed
1 Tbsp. walnuts
1/2 tsp. vanilla extract
1/8 tsp. ground cloves
1/2 frozen banana, chopped

Nutrition per serving:
Calories: 407
Carbs: 69 g
Fiber: 9 g
Protein: 20 g
Total Fat: 7 g
Saturated fat: 2 g
Sodium: 463 mg



3b) Dessert: Spiced Hot Chocolate:
(fourth smoothie in image)

Smoothies: Cranberry Beet, Maple Ricotta Cream, Sweet Potato Puree, Spiced Hot Chocolate ** image courtesy of Runner's World

Cocoa powder is full of blood pressure--lowering antioxidants, and according to a study review published last year, cinnamon may help control blood sugar in people with type-2 diabetes.

Ingredients: 
1 cup 2% milk heated with 1/2 cup water
1 medium banana
1 Tbsp. unsweetened natural cocoa powder
2 tsp. unsalted almond butter
1/2 tsp. vanilla extract
1/4 tsp. cinnamon
Pinch of chili powder

Nutrition per serving:
Calories: 314
Carbs: 45 g
Fiber: 6 g
Protein: 13 g
Total Fat: 12 g
Saturated fat: 4 g
Sodium: 124 mg



** For all smoothies here are the blending basics:

Blending Basics
For the best results, add ingredients in the order listed: liquids first, soft items (like yogurt or fresh berries) next, then firm produce, and finally frozen items. Begin at the lowest speed, and work your way up to high.


** To read the whole article, please visit Runner's World.


Tune in next Thursday for more nutritional tips and maybe even a recipe on Nutrition Thursdays!

Also, check in tomorrow to see my sixth installment of Progress Fridays!