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Nuts like almonds, cashews, walnuts, pecans, and peanut butter are excellent additions to smoothies. They provide protein, healthy fats, fiber, vitamins, and minerals. Nuts make smoothies creamy, nutritious, and satisfying.
Smoothies are a great way to pack a lot of nutrition into one delicious drink. Adding nuts to your smoothies is an easy way to further boost the nutritional value and give your smoothie more substance. Nuts provide protein, fiber, healthy fats, vitamins, minerals, and powerful antioxidants.
The Benefits of Adding Nuts to Smoothies
Here are some of the key benefits of adding nuts to your smoothies:
- Protein – Nuts are a plant-based source of protein. Protein helps keep you full and satisfied.
- Healthy Fats – Nuts provide heart-healthy unsaturated fats. These fats are good for your heart, brain, and overall health.
- Fiber – Nuts contain fiber that aids digestion and keeps you feeling full.
- Vitamins & Minerals – Nuts contain vitamins like vitamin E, folate, and niacin. They also have minerals like magnesium, potassium, zinc, iron, and calcium.
- Antioxidants – Many nuts are rich in antioxidants that fight inflammation and protect cells.
- Flavor and Texture – Nuts add delicious flavor, creaminess, and crunch to smoothies.
Adding a small handful of nuts or nut butter to your smoothies is an easy way get all these nutritional benefits.
The Best Nuts for Smoothies
Here are some of the top nuts to use in smoothies and the benefits they provide:
Almonds
Almonds are one of the most popular nuts for smoothies. They have a mild, nutty flavor that pairs well with both fruit and vegetable smoothies.
Benefits:
- High in vitamin E, magnesium, manganese, copper, riboflavin, and fiber
- Great source of calcium – 1oz (28g) contains 75mg calcium
- 6g protein per 1oz serving
- May help reduce cholesterol and blood sugar levels
Add 1-2 tablespoons of almond butter or roughly 1/4 cup of whole almonds to smoothies.
Cashews
Cashews have a creamy, smooth texture that adds body and thickness to smoothies. They have a slightly sweet, buttery flavor.
Benefits:
- High in copper, magnesium, zinc, iron, biotin, and fiber
- Plant-based protein – 5g per 1oz
- Rich in heart-healthy monounsaturated fats
- May help lower LDL cholesterol and triglycerides
Use 1-2 tablespoons of cashew butter or 1/4 cup cashews in your smoothies.
Walnuts
Walnuts have an earthy, robust flavor that enhances the taste of smoothies. They add crunch too.
Benefits:
- One of the best plant-based sources of omega-3 ALA fatty acids
- 4g protein and 2g fiber per 1oz serving
- High in magnesium, copper, manganese, and other minerals
- Powerful antioxidant and anti-inflammatory benefits
Add 3-4 walnuts or 1 tablespoon walnut butter per smoothie.
Pecans
Pecans have a distinctive rich, buttery taste that complements sweet and savory smoothies.
Benefits:
- Rich in unsaturated fats that may help lower LDL cholesterol
- Good source of thiamine, zinc, copper, and vitamin B6
- Nearly 10% of your daily fiber needs in just 1oz
- Contain protective antioxidants like vitamin E
Add a handful (1/4 cup) of chopped pecans or 1 tablespoon pecan butter to smoothies.
Peanut Butter
Creamy peanut butter adds nutrition, thickness, and tasty peanut flavor to smoothies.
Benefits:
- Plant-based protein – 8g per 2 Tablespoon serving
- Rich in vitamin E, niacin, magnesium, phosphorus, manganese, and folate
- Loaded with heart-healthy monounsaturated and polyunsaturated fats
- Fiber and antioxidants
Use 1-2 tablespoons peanut butter in your smoothies.
Smoothie Recipes with Nuts
Here are some delicious smoothie recipes that use nutritious nuts:
Cherry Almond Smoothie
Ingredients:
- 1 cup almond milk
- 1 cup cherries, pitted
- 1 banana
- 2 tablespoons almond butter
- 1/4 cup Greek yogurt
- 1 tablespoon honey (optional)
- Ice cubes
Instructions:
- Add the almond milk, cherries, banana, almond butter, yogurt and honey (if using) to a blender.
- Blend until smooth and creamy.
- Add a few ice cubes and blend again if you want a thicker, chilled smoothie texture.
- Pour into a glass and enjoy!
Pumpkin Pie Smoothie
Ingredients:
- 1 cup almond milk
- 1/2 cup canned pumpkin puree
- 1 banana
- 1/4 cup pecans
- 1/2 teaspoon pumpkin pie spice
- 1 tablespoon maple syrup or honey
- Ice cubes
Instructions:
- Add all the ingredients except ice to a blender and blend until smooth.
- Add a few ice cubes and blend again to reach desired consistency.
- Pour into a glass and top with extra pecans if desired.
Chocolate Peanut Butter Smoothie
Ingredients:
- 1 cup milk of choice
- 1 banana
- 1 tablespoon peanut butter
- 1 tablespoon cocoa powder
- 1 teaspoon honey or maple syrup (optional)
- 3-4 ice cubes
Instructions:
- Add all ingredients to a blender and blend until smooth and creamy.
- Pour into a glass and top with chopped peanuts if desired.
- Enjoy this deliciously rich and satisfying smoothie!
Green Machine Smoothie
Ingredients:
- 1 cup coconut water or water
- 1 cup spinach
- 1 banana
- 1/4 cup walnuts
- 1 tablespoon almond butter
- 1/2 cup pineapple chunks
Instructions:
- Add all ingredients to a high-powered blender and blend until smooth.
- Add more liquid if needed to reach desired consistency.
- Pour into a glass and enjoy this nutrient-packed smoothie!
Tips for Adding Nuts to Smoothies
Here are some helpful tips for using nuts in your smoothies:
- Store nuts in the freezer to keep them fresh longer.
- Use blanched almonds or soaked nuts for better blender incorporation.
- Add nut butters for creaminess and healthy fats.
- Top smoothies with chopped nuts for crunch and extra nutrition.
- Pair nuts with fruits, veggies, spices, cocoa, or nut milks.
- Keep portions small – 1/4 cup nuts or 1-2 Tbsp nut butter per smoothie.
- Use a powerful blender for smooth nut incorporation.
Precautions
While nuts are very healthy, here are some precautions to keep in mind:
- Nuts are high in calories, so watch your portions. Stick to 1/4 cup nuts or 1-2 Tbsp nut butter.
- Avoid nuts if you have an allergy or sensitivity.
- Some people may need to limit nuts on a low-FODMAP diet. Ask your dietitian.
- In some cases, nuts may trigger migraines. Keep a food journal to identify triggers.
Conclusion
Nuts like almonds, cashews, walnuts, pecans, and peanut butter make excellent additions to smoothies. They add valuable nutrition like protein, healthy fats, fiber, vitamins, and minerals. Nuts provide creaminess, flavor, and satisfaction to smoothies. Stick to a small handful per smoothie for the benefits without too many extra calories. Combine nuts with your favorite fruits, veggies, spices, and liquids for delicious and nutritious smoothie recipes. Just be mindful of any nut allergies or sensitivities you may have. Smoothies with nuts make for a tasty, thick, and healthy breakfast, snack, or meal replacement.
