Get in your fruit, veggies, and H20.
March 20, 2020 - 11:30 am EST
For a lot of us, social distancing includes working from home. Along with the realization that a lot of meetings could have been emails and that teachers deserve a raise because being around your kids all day is exhausting, is the realization that you’re probably forgetting to drink your water. Now that a trip to the water cooler is no longer in the cards as a reprieve from work, it can be hard to know if you’re drinking enough throughout your work from home (WFH) day. Enter hydrating smoothie recipes. These recipes can be used both as a snack break and as a way to get extra hydration through the fruits and veggies that are in them.
The best thing about these recipes is that they don’t have to be followed to a T. If you leave out a few of the ingredients it’s okay, or feel free to sub in your own with whatever’s in your freezer or pantry. Here are five recipes to try out:
A Morning Pick-Me-Up
Adapted from Ambitious Kitchen.
- ¾ brewed coffee, cooled in the fridge
- 1 frozen medium ripe banana
- 1 teaspoon vanilla extract
- 1 tablespoon peanut butter
- ¾ cup frozen cauliflower
- ¼ cup almond milk
- ½ tablespoon cacao powder
- 1 scoop of your favorite protein powder
Most people start off their day with a cup of coffee (or three). Some people even forgo breakfast, counting coffee as their most essential meal of the day. However, while social distancing means your daily trips to Starbucks are halted, why not try incorporating coffee into a slightly more nutritious breakfast?
This delicious smoothie will give you the kick of caffeine to get you going in the morning, but also provides some fiber and protein to keep you fuller for longer. Between the banana and the cauliflower, you are getting five grams of fiber, which takes a while to digest, keeping you full for hours. Fiber also helps keep your bowel movements regular and can even help reduce cholesterol. Between the protein powder and the peanut butter, you can clock in about 28 grams of protein, which works with the fiber to double-up that satiety effect.
Super-Hydrating & Berry Filled
Adapted from Mary Makes Good.
- ½ cup coconut water
- 1 cup frozen berries
- 1 cup spinach
- 1 cup fresh seedless watermelon
- ½ cup plain or vanilla flavored yogurt
No one likes eating vegetables as a snack. But what about drinking them? This smoothie gives you an extra dose of fruits and veggies, while providing a tasty way to stay hydrated. Watermelon, spinach, and berries are made up of about 90% water.
Coconut water adds more taste than traditional water, without adding a lot of calories and contains nutrients including vitamin C, manganese, and potassium. And let’s not forget the yogurt, which adds a creamy consistency as well as some sugar and salt, which actually makes the water absorb more efficiently. The cells of your digestive track absorb more water when coupled with sodium (salt) and sugar when compared to plain water on its own. This is the reason why sports drinks contain both salt and sugar. Get drinking!
Vitamin C Hydration Station
Adapted from Nourished By Caroline.
- 1 cup of kale
- 1 medium apple (with peel)
- 1 cup frozen mangoes
- 1 cup cucumber
- 1 tablespoon lemon juice
- ½ tablespoon ginger
- ¾ cup water
- 3-4 ice cubes
If you can’t run out to get your favorite green juice, this is a great alternative. With about 130 mg of vitamin C, you surpass your daily intake goal of 75 mg. This is important, especially at a time like this, because vitamin C is involved in many parts of the immune system and studies have shown taking vitamin C may shorten the duration of cold symptoms.
You get a great serving of kale, which is Dr. Oz’s favorite vegetable for a reason. Kale is a nutrition “superstar” due to the amounts of vitamins A, K, B6, and C, calcium, potassium, copper, and manganese it contains. It’s one of the most nutrient-dense foods on the planet.
Sweet & Savory
Adapted from Goop.
- 1 cup bone marrow broth (or chicken or vegetable stock)
- ½ avocado
- 1 tablespoon miso
- A pinch of salt
- ½ cup almond or coconut milk
If you think all smoothies and shakes have to be sweet, think again! This savory shake is delicious, nutritious, and hydrating with a good mix of protein and healthy fat. The stock provides about 6 grams of protein and avocado is a good source of healthy fat. While every ingredient in this savory shake is packed with health benefits, the star of the show may be miso. Miso is a thick paste made from soybeans that have been fermented. Miso contains several nutrients including manganese, vitamin K, copper, and zinc. In addition, the fermentation process used to produce miso makes it easier for the body to absorb these nutrients. Miso’s fermentation also means it has probiotics in it, which promotes gut health and may improve digestion.
Adapted from Fit Foodie Finds.
- 1 cup frozen strawberries
- 1 medium banana
- 1 cup plain nonfat Greek yogurt
- 1 cup unsweetened almond milk
- ½ teaspoon vanilla extract
- 1 tablespoon chia seeds
This creamy smoothie tastes like a dessert, but packs way more of a nutrient punch than your strawberry ice cream. Chia is the ancient Mayan word for “strength,” so it makes sense that chia seeds are lauded for their ability to provide sustainable energy.
This is due to their balanced mix of fiber, protein, and fat. They also contain a decent amount of manganese, magnesium, and zinc. In addition, chia seeds have a high amount of antioxidants, which help fight the production of free radicals that can damage cells. These super powered seeds mixed with the health benefits from fruit, hydration from almond milk (which is mainly water), and probiotics from Greek yogurt make this a dessert you don’t have to feel guilty about.
Even though these recipes are a great way to hydrate, try and keep a large water bottle by your side throughout the day as well. If you don’t have one of those fancy ones that help you drink by the hour, a dry erase marker on a plastic bottle works just as well.