Global Smoothie Day: how to build a filling, healthier smoothie

Today is Global Smoothie Day, and with temperatures running high in much of California, a cold smoothie makes an easy breakfast. Johns Hopkins Medicine offers a simple formula for one that keeps you full.

Start with four parts. Add a protein, such as Greek yogurt, protein powder or a nut butter. Add fruit, such as berries, mango, banana or avocado. Add a handful of greens like spinach or kale, which blend in more easily than people expect. Then add a liquid base, such as milk or water.

A few details make a difference. Johns Hopkins recommends whole fruit instead of juice so you keep the fiber. It also suggests reading yogurt labels, since some flavored yogurts are almost as sweet as dessert. For protein powder, the serving size on the label is a reasonable starting point. Fruit has natural carbohydrates that affect blood sugar, so people managing their blood sugar may want to ask a dietitian or doctor what mix works for them.

Smoothies can also save time. Johns Hopkins suggests making a bigger batch and freezing portions, so a grab-and-go breakfast is ready on busy mornings.

If you are making one this morning, try adding a handful of spinach to your usual recipe. In most smoothies, you will barely taste it.