Smoothies

Servings: 2

Pineapple is high in sugar, but a little goes a long way to sweeten this glass of green goodness. Plus, parsley is a great way to boost nutrients and flavor without adding extra calories or sugar. The result: a tangy, tasty sip loaded with antioxidants

1 c granny smith apple chunks

½ c frozen pineapple chunks

4 kale leaves

¼ c fresh parsley

1 Tbsp fresh lemon juice

½ c coconut water

½ c water

1 c ice

ADD all ingredients to a blender and puree until smooth. Divide between two glasses and enjoy.

NUTRITION (per serving) 70 cal, 2 g pro, 18 g carb, 3 g fiber, 12 g sugars, 0 g fat, 0 g sat fat, 75 mg sodium

Servings: 2

This thirst-quencher tastes like a healthy mojito! Melon delivers vitamin C and electrolyte-replenishing potassium, while avocado adds healthy fats to keep you satiated. Freezing the melon first means a slushier sip that's perfect for patio weather.

1¼ c frozen honeydew melon chunks

½ avocado, seeded and peeled

1½ c coconut water

1 Tbsp fresh lime juice

4 to 6 fresh mint leaves

½ c water

ADD all ingredients to a blender and puree until smooth. Divide between two glasses and enjoy.

NUTRITION (per serving) 160 cal, 3 g pro, 22 g carb, 6 g fiber, 14 g sugars, 8 g fat, 1.5 g sat fat, 210 mg sodium

Servings: 2

Creamy coconut milk adds a silky texture without maxing out sugar. Your best bet: look for only coconut and water on the ingredient list. Blend with peaches, and you have an instant tropical treat.

1 c frozen peach slices

1 c canned light coconut milk

½ c water

1 tsp vanilla extract

handful ice

1 scoop vanilla protein powder (optional)

ADD all ingredients to a blender and puree until smooth. Divide between two glasses and enjoy.

NUTRITION (per serving) 110 cal, 1 g pro, 14 g carb, 2 g fiber, 10 g sugars, 6 g fat, 4.5 g sat fat, 40 mg sodium

Servings: 2

Full of antioxidants, this super-hydrating blend of watermelon, frozen strawberries, lime juice, and mint makes a perfect pre-workout sip—a study in the Journal of Agricultural and Food Chemistry found that watermelon can ease post-exercise muscle soreness and even boost exercise performance.

1½ c seedless watermelon chunks

1½ c frozen strawberries

2 Tbsp fresh lime juice

½ c water

3 mint leaves

1 c ice

ADD all ingredients to a blender and puree until smooth. Divide between two glasses and enjoy.

NUTRITION (per serving) 70 cal, 2 g pro, 18 g carb, 3 g fiber, 13 g sugars, 0.5 g fat, 0 g sat fat, 5 mg sodium

Servings: 2

Not only are raspberries the lowest sugar berry, they're full of filling fiber—just 1 cup has 6 grams. Paired with almond milk, protein powder, and nutrient-dense chia seeds, this smoothie has power.

1 Tbsp chia seeds

1½ c almond milk (divided)

2 c frozen raspberries

1 scoop protein powder

STIR together chia seeds with ½ cup almond milk in a small bowl and set aside. Blend 1 cup almond milk, raspberries, and protein powder until smooth. Stir in chia seed mixture and serve in two glasses.

NUTRITION (per serving) 180 cal, 10 g pro, 27 g carb, 13 g fiber, 10 g sugars, 5 g fat, 0 g sat fat, 170 mg sodium

Servings: 2

Loaded with free radical-fighting antioxidants, berries can reduce inflammation, help prevent disease, and give your skin a healthy glow. Spinach is also a nutritional powerhouse that's been linked to better muscle efficiency.

1 c blackberries

1 c frozen blueberries

¾ c spinach (fresh or frozen)

1½ c water

3 to 4 drops stevia (optional)

ADD all ingredients to a blender and puree until smooth. Divide between two glasses and enjoy!

NUTRITION (per serving) 80 cal, 2 g pro, 19 g carb, 6 g fiber, 11 g sugars, 0.5 g fat, 0 g sat fat, 25 mg sodium

Servings: 2

Maca powder is popping up on smoothie menus, and for good reason: The Peruvian root provides sweetness and energy without a ton of sugar (just 2 g per teaspoon). Almond milk and almond butter add plenty of protein, while banana packs in potassium to balance electrolytes, making this a perfect post-workout potion.

1½ frozen banana

1 Tbsp maca powder

½ tsp ground cinnamon

1 Tbsp cocoa nibs

1½ c almond milk

Handful ice

2 Tbsp almond butter

ADD all ingredients to a blender and puree until smooth. Divide between two glasses and enjoy.

NUTRITION (per serving) 270 cal, 7 g pro, 33 g carb, 8 g fiber, 14 g sugars, 14 g fat, 3 g sat fat, 170 mg sodium

Servings: 2

Spice up your smoothies! Turmeric, cinnamon, and nutmeg are loaded with health benefits, plus they up the flavor factor without spiking sugar. Carrots add beta-carotene, which your body converts to immune-boosting vitamin A.

¼ cup pecans

1 c water

1 tsp turmeric powder

1 tsp ground cinnamon

½ tsp ground nutmeg

1 tsp vanilla

2 small carrots, peeled or scrubbed and cut into chunks

1 med frozen banana

1 scoop protein powder (optional)

BLEND together the pecans, water, turmeric, cinnamon, nutmeg, and vanilla until smooth. Next add the carrots, banana, and optional protein powder, and blend. Divide between two glasses and enjoy.

NUTRITION (per serving) 190 cal, 3 g pro, 24 g carb, 6 g fiber, 11 g sugars, 10 g fat, 1 g sat fat, 50 mg sodium