As registered dietitians and health research scientists, we all love working with food and seeing the positive impact it can have on peoples’ health. That’s why the NutriBullet is an amazing tool — it helps transform health by increasing fruit and vegetable intake in the average daily diet. Sometimes, by simply changing the texture of a food, you can appreciate it in a whole new way.
As NutriBullet RDs, we get a lot of opportunities to play around in the kitchen and blend together new combos of fruits and vegetables. Over the years, we’ve come to love certain foods in our NutriBlast smoothies, not only because they taste delicious, but because they offer so many great and nutritious health benefits. Here’s a roundup of some of our very our favorite ingredients!
Sarah Greenfield, RD CSSD – One of my favorite ingredients to use in a smoothie are figs! They’re high in fiber and they’re so sweet that just a little goes a long way. They also play a beneficial role in digestion, which I love!
Unfortunately, the Standard American Diet lacks good sources of fiber. It’s recommended women consume 25g of fiber and men consume upward of 38g of fiber on a daily basis. Fiber helps keep you full so you eat less overall, it helps balance hormones and blood sugar levels, and, most importantly, it helps promote regularity. When you eat more figs, you’re consuming more fiber! When they’re in season, I eat them almost every day!
While fiber is good for you, make sure to eat figs in moderation. Too many can sometimes lead to excess bloating and upset stomach.
Sarah’s favorite recipe: Healthy Almond Fig Smoothie
Gigi Kwok-Hinsley DrPH, MS, RD – I like to look for ingredients with a variety of color. Right now, my absolute favorite smoothie ingredients are beets. Beets contain iron, a variety of B vitamins and are packed full of phytochemicals, which have a wide array of health benefits.
What’s so intriguing about phytochemicals is their ability to protect the body. Researchers have examined the mechanism of phytochemicals within the body and have shown they help boost immune function, inhibit the progression of chronic diseases (e.g. cardiovascular disease, cancer, and age-related macular degeneration,) and decrease inflammation. While more research is needed to solidify these findings and understand the right amount needed to attain these health benefits, it’s clear that—no matter which research article you read—phytochemicals are an asset to your daily diet.
Gigi’s favorite recipe: Beet and Wild Blueberry Surprise
Susie Rockway, PhD, C.N.S. – Although I’m not a dietitian, my passion has always been nutrition. My degrees and my work have led me to like-minded people whose goals are to achieve long and vibrant lives through healthy eating. I’ve developed supplements, worked in labs conducting research and have always been fascinated by the impact real, whole food can have on health. That’s why I love using wild blueberries when I make my smoothies – the perfect high-antioxidant, low-glycemic fruit with tons of flavor. And like beets, wild blueberries are high in phytochemicals.
Wild Blueberries contain 2 times the antioxidant power of regular blueberries and are great for the brain. They can protect the body from inflammation, which is thought to be the main cause of degenerative diseases like Alzheimer’s. I love to mix Wild Blueberries with a generous amount of greens, like spinach and celery, and I use coconut water as my base. These truly are some of the healthiest foods you can eat!
Susie’s favorite recipe: Wild Blueberry Celery Smoothie
Krista Haynes, RD – I really like almonds, because they contain healthy fats and can help keep you full. Smoothies are the perfect meal replacements, so I love ensuring that I have the right balance of nutrients to fuel me through to my next meal.
Contrary to popular belief, “Fat on the lips does not necessarily mean fat on the hips!” When you eat foods containing dietary fat, you do not signal insulin secretion and, once the fat is absorbed, it goes through a metabolic process that turns its components – glycerol and free fatty acids – into energy, hormones, ketone bodies, or triglycerides. Triglyceride is the storage form of fat. When dietary fat is reduced and replaced with carbohydrates, then insulin levels rise and this “storage” hormone most likely will increase. Replace those carbohydrates, especially junk food carbs that don’t energize your body long-term, with foods containing healthy fats, like almonds! That’ll help reduce the fat stored by your body and keep you fuller, longer.
Krista’s favorite recipe: Berrylicious
Include these foods and more in your daily smoothies for a boost in healthy vitamins and nutritious benefits.
Recipe: Creamy Green Strawberry Dream Serving in this recipe:1
- Calories: 236.6
- Total Fat: 3.6 g 5.5%
- Saturated Fat: 0.4 g 1.9%
- Cholesterol: 0 mg 0%
- Sodium: 358.7 mg 14.9%
- Total Carbs: 45.7 g 15.2%
- Dietary Fiber: 9.9 g 39.4%
- Sugar: 22.1 g
- Protein: 8.1 g 16.2%
- Vitamin A: 481.9% Vitamin C: 244.1%
- Calcium: 68.5% Iron: 26.1%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.