June 20, 2018 | ° F

Sip on this: healthy, filling smoothies for busy students


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Photo by Brittany Gibson |

If you find yourself pressed for time in the morning, smoothies and fresh juices can help you squeeze more fruits and veggies into your daily routine. While many see the beverage as a sweet, creamy snack, smoothies are actually a great option for breakfast. As college students, we’re always on the go, which can make cooking breakfast every morning feel like a daunting and time-consuming task. Smoothies are a convenient alternative as they’re easy to make, grab and go. Adding protein, fruits and vegetables to a smoothie is definitely a healthier option compared to a quick but unfulfilling granola bar, some may find it difficult to drink the “healthier” smoothies. After all, smoothies are traditionally fruit and milk-based, so adding vegetables, such as kale, spinach and cucumber doesn’t always sound satisfying. That should not deter the possibility of being healthy: There are many fruit and veggie smoothie combinations that will taste delicious, even to someone with the ultimate sweet tooth. If you have a blender in your residence hall or apartment, these quick smoothie combinations are key to starting off your day on the right foot. 

Almond Breakfast Smoothie 

Considering you just woke up from a deep sleep and you are probably hungry, it’s hard to resist the instinct to overeat in the morning. Although eating in the morning is essential for the body to function, you’re better off eating something filling but keeping it light at the same time. Adding oats to your smoothie provides fiber, which helps lower cholesterol, reduces your risk of heart disease and, most importantly, keeps you fuller longer. The almond butter in this smoothie provides a silky-smooth texture with the added benefit of those heart-healthy fats. With the addition of the sweet blueberries and an overripe banana (a banana’s flavor and texture is richer, sweeter and smoother when overripe) this smoothie is ideal if you’re looking for something to fill you up in the morning before class. 

Ingredients: 

  1. ½ c. frozen blueberries
  2. 1 medium overripe banana, sliced and frozen
  3. 2 tbsp. old-fashioned oats
  4. 1 tbsp. almond butter
  5. 1 c. unsweetened vanilla almond milk

Green Warrior Smoothie

Most people struggle to get enough greens, which are excellent sources of fiber, and to get a plethora of vitamins and minerals, such as vitamin A and iron. Green smoothies are also beneficial for detoxing after a stressful day at school or a hard workout at the gym. Green smoothies are great for improving digestion and will give you energy to help you become invigorated and ready for the day. With the apples and mangos in this smoothie recipe, you won’t even notice the kale, spinach and other leafy greens hidden inside. 

Ingredients: 

  1. 1 c. kale or baby spinach
  2. 1 large sweet apple, cored and roughly chopped
  3. 1 c. chopped cucumber
  4. 1 medium/large stalk celery 
  5. 3 tbsp. hemp hearts, or to taste
  6. 1/3 c. frozen mango
  7. 4 ice cubes, or as needed

Don’t have a blender, but don’t want to break the bank buying overpriced smoothies at health cafes? Rutgers has got you covered. This past year, the Harvest at the New Jersey Institute for Food, Nutrition, and Health on Cook/Douglass campus has recently allowed students to use their meal swipes for certain entrees. This features the juice and smoothie bar, which lets you choose from a pre-made menu or lets you create your own. Another great place to get your nutrients are the Livingston Dining Commons' and Neilson Dining Hall's juice and smoothie bars. Whether you want to go with all greens or something sweeter, the options are endless. 


Elizabeth Leoce

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