(This post has been updated here)
I am on a total smoothie kick! I can't remember the last time had oatmeal for breakfast...it probably has a lot to do with the weather, but I'm just not craving it right now.
Every morning I start my day off with a 4 mile run around the LSU lakes. I eat a little fruit beforehand so that I'm not running on an empty stomach. When I get back home I'm pretty hungry and a cold, creamy smoothie is the only think I can think about.
Sometimes I'll get a smoothie from Smoothie King instead of making one. I always order it "skinny" which means it is only sweetened with honey and they don't add the turbinado (a type of sugar). It definitely makes the drink less sweet (which I'm used to), but for a 20 oz smoothie it saves about 50 - 100 calories (depending on which one you order). And I only get 20 oz smoothies...anything more is WAY to much.
Right now, my favorite smoothie from SK is Mangosteen Madness.
w/ turbinado: 383 cals, 92 g sugarw/o turbinado: 283 cals, 69 g sugar
Honestly, even without the turbinado, that is too much sugar! Even if some of it is natural and come from fruit or dairy. That's why I make my own most of the time (and why I NEVER get a 32 oz or a 40 oz).
I also don't get the protein powder that is standard in lots of the smoothies. Most of these powders have artificial sweeteners, which I don't trust/use. SK couldn't provide me with an ingredient list to confirm this, so I'll just do without it.
Here is a list of smoothies from SK that are "better" choices. What makes it a better choice?
- no more than 5 g fat- no more than 400 calories with turbinado and no more than 300 calories without it- not a "build-up" smoothie...who needs tons of processed protein in their smoothie?- contains "fruit"...but really it's fruit juice and/or puree (with added sugar I'm sure)
This list is sorted by calories without turbinado from low to high; vwft = varies with fruit/flavor choice; the first number is calories with turbinado and the second is calories without. If your favorite smoothie isn't on the list click here to figure out which "rule" it broke.
Slim-N-Trim – Vanilla: 253, 153Youth Fountain: 253, 153Pineapple Pleasure: 280, 180Slim-N-Trim – Chocolate: 297, 197Smarti Tarti (12oz kids): 200, 200Green Tea Tango (vwfc): 304, 204Peach Slice: 314, 214Slim-N-Trim – Orange/Vanilla: 215, 215Lil’ Angel (12oz kids): 223, 223Island Treat: 333, 233Celestial Cherry High: 341, 241Choc-A-Laka (12oz kids): 252, 252Angel Food: 354, 254Yogurt Delight (vwfc): 356, 256Lemon Twist – Banana: 358, 258Muscle Punch: 364, 264Blackberry Dream: 365, 265Gimmie Grape (12oz kids): 265, 265Muscle Punch Plus: 366, 266CW Jr. (12oz kids): 270, 270Slim-N-Trim – Strawberry: 375, 275Berry Interesting (12oz kids): 277, 277Immune Builder: 380, 280Mangosteen Madness: 383, 283Mangofest: 285, 285Raspberry Sunrise: 392, 292Caribbean Way: 395, 295Light & Fluffy: 395, 295Passion Passport: 395, 295Grape Expectations: 398, 298Berry Stimulating Mate: 348, 298
But what I really want to encourage you to do is make your own! Some smoothie tips: 1) use frozen fruit to make the smoothie extra thick and icy (kind of like a milkshake without the ice cream), 2) add the sugar (or other sweetener) last...you may not need it...but if you do keep it to 1 tbsp or less, and 3) watch the calories...if its a snack, less than 250 calories and if its a meal, less than 400 calories. I've already written about my favorite banana smoothie, but here are some recipes to inspire you!
By the way, some of these have tofu as an ingredient...if that scares you (and it shouldn't) you can leave it out an add yogurt instead. If the smoothie isn't sweet enough when you taste it, add sugar 1 tsp at a time, but give yourself a limit of 3 tsp (that equals a tbsp).
* These smoothies are a little higher in fat because of the nuts...watch your serving size!