April 2nd, 2015

6 Healthy Additions to a Smoothie

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6 Healthy Additions to a Smoothie Groovy Green Livin

Smoothies are a staple in our home. We love them for breakfast or as an after school snack. There are endless possibilities for healthy add-ins. Sometimes my kids have no idea what’s inside their smoothie, but they do know that it tastes great.

Here are six healthy additions to any smoothie to help you make the most delicious and nutritious smoothies year round

Chia Seeds

Add a sprinkle of chia seeds to your smoothie and you’re guaranteed a powerful dose of nutrition. Chia seeds are very rich in omega-3 fatty acids-even more so than flax seeds and salmon.They are also rich in antioxidants. One serving size includes 18 percent of recommended daily calcium and four grams of protein. They’re low in cholesterol and sodium and they’re packed with fiber, calcium, phosphorus, magnesium, potassium, manganese, copper, iron,  niacin, and zinc. WOW.


There’s some truth to Popeye’s spinach eating philosophy. Here’s what one cup of spinach is packed with:

  • Nearly 20% of the recommended allowance of dietary fiber.
  • Over 337% of the recommended allowance of vitamin A which helps to keep colds and other illnesses at bay and also helps to ward off infection.
  • One cup of boiled spinach provides over 1000% of the RDA of vitamin K which helps to maintain the strength and density of our bones.

Don’t add too much spinach to your smoothie or it will turn a lovely shade of brown.


Fresh ginger is a great addition to any smoothie. Ginger has been known to reduce pain and inflammation, stimulate circulation and inhibit rhinovirus, which can cause the common cold. Ginger can also do wonders for intestinal issues such as diarrhea, gas and stomach ulcers.

Try adding about a teaspoon of grated fresh ginger per serving of smoothie.


In a study published in The New England Journal of Medicine, researchers found people who ate a daily handful of nuts were 20 percent less likely to die from heart disease, cancer and other chronic illnesses over a 30-year period than were those who didn’t. Adding a handful of nuts to your smoothie is simple. I generally add almond milk or almond meal.


Matcha (powdered tea) tea is the dried leaves of  green tea ground into a powder.  Add the powder directly to your smoothie to give it a nutritional boost.

The list of health benefits is long including  providing many minerals and vitamins. It can also protect against many kinds of cancer and help prevent cardiovascular disease.

Goji Berries

Goji berries are a perfect addition to any smoothie. A bit bitter tasting on their own, when mixed with other flavors the taste is delicious. Packed with antioxidants, goji berries provide immune-boosting and vision-protecting properties.

What’s your favorite healthy addition to a smoothie?


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photo credit: Green Monster #2 via photopin (license)

14 Responses to “6 Healthy Additions to a Smoothie”

  1. I have tried all of these except matcha and goji berries – thanks for the ideas as we are also a huge smoothie familt.

  2. I put spinach in my smoothies, it’s such a good way to get more greens in my diet. I can’t do nuts, goji, or chia because of allergies but I hadn’t thought of adding matcha! I have some, I will have to try that. Thanks!

  3. With every smoothie recipe I keep telling myself I need to make this part of my day. If I make it the night before for the morning rush will it still be the right consistency?

  4. I never thought to add ginger to a smoothie but it’s a great idea. Thanks Lori!
    Emily @Random Recycling recently posted..Egg Carton Crafts for KidsMy Profile

  5. wow, ginger sounds really interesting, will try it out today! here is my website, please do take a look, thanks!! 🙂 http://sprinkleandglitter.blogspot.in

  6. I’ve never thought of adding nuts to my smoothie but thanks for the reminder that goji berries make a great addition because I have lots of them in my pantry!
    Leticia- Tech Savvy Mama recently posted..How to Get Kids Interested in Coding & 7 Free Resources That Teach How to CodeMy Profile

  7. So easy to throw in a few extras from your pantry Leticia! Try adding nuts-it really makes them taste delicious.

  8. Let me know what you think. Enjoy!

  9. Let me know what you think Emily!

  10. Hmmm good question Divina. I would think probably not, unless you threw it in the freezer. I generally eat a smoothie right after making it. Let me know if you try it.

  11. Lisa, I put spinach in my kid’s smoothies! Love adding a bit of green.

  12. A few new additions Jennifer. Enjoy!

  13. Great list. I recently have been adding chia seeds to my salads and shakes and I love them because they’re so easy to add to almost anything.
    Marj S recently posted..Using the Healing Benefits of the Sun to Get HealthierMy Profile

  14. […] will always find a container of baby spinach in my refrigerator. It’s great for a quick smoothie add-in or a sprinkle on top of any dish. Spinach is a nutritional rock star with one cup providing nearly […]

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About Lori

Hi! I’m Lori, a recovering attorney, writer, and mom to three boys. Join me as I uncover and share the latest info on healthy living. Learn more.

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