The Mediterranean diet has long been associated with lower rates of cardiovascular disease, weight loss and anti-inflammatory benefits. These heart-healthy smoothies contain antioxidant-rich fruits and healthy fats for filling power as well as some fiber for fullness.
The key to the Mediterranean diet lies in its wide-ranging nutrients. These tasty breakfast, lunch or dinner smoothies do just that.
Orange-Pomegranate Smoothie
Pomegranates are packed with antioxidants and anti-inflammatory compounds. Additionally, they’re an excellent source of vitamin C, folate and potassium – as reported in Nutrition Reviews’ 2009 research paper on the subject. One 2009 study concluded that drinking pomegranate juice reduced both LDL (“bad”) cholesterol levels as well as atherosclerosis risk significantly.
To create this smoothie, place all ingredients (excluding ice and honey ) in a blender; cover, blend until smooth, add extra ice or honey as desired, pour into tall glasses, and serve immediately.
Orange-pomegranate smoothies provide energy boosts and immune system support. Try serving one to your players 30-60 minutes prior to tennis practice or warm-up games.
To juice a pomegranate, start by cutting in half and placing cut-side down over a bowl or jug; the seeds should fall out naturally into your container of choice and any tough bits discarded as you go. Alternatively, you could place all the pomegranate seeds into a blender before straining later to catch any remaining bits.
Almond-Flaxseed Smoothie
Almonds provide heart-healthy omega-3 fatty acids to give this smoothie its creamy taste and keep you feeling satisfied until lunch. Plus, its high protein content keeps you satiated!
KaleJunkie content creator and cookbook author Nicole Keshishian Modic presents this tasty tropical treat from KaleJunkie content creator and cookbook author Nicole Keshishian Modic with almond milk, bananas, mango, pineapple and spinach for an invigorating mix of protein, natural sugars and flax seeds for added nutritional benefit.
Yogurt is another essential staple for smoothies, and Spivak suggests opting for higher-protein options like Icelandic skyr to add even more protein and probiotics to your drink, which are good for your digestive health. You could also try vegan yogurt containing both probiotics and plant-based proteins from peas or hemp (just be wary as some brands contain extra sugars!).
Berry-Banana Smoothie
Bananas make an excellent base for smoothies, providing flavor and thick texture to other ingredients. Plus, bananas help make smoothies more satisfying when served on hot days! According to research published in 2023 in Food and Function magazine, adding bananas significantly decreased flavanol uptake by drinkers of berry smoothies containing flavanols from fruit.
To make up for any reduced berries and oat milk in this recipe, we’ve increased the fruit and oat milk amounts in our version of it. To increase protein content of your smoothie, feel free to add in one or two scoops of your preferred whey or plant-based protein powder. Enjoy this refreshing beverage as breakfast or snack. Pair it with Easy Kale Feta Toast or Healthy Blueberry Muffins; or for longer lasting satisfaction try Overnight Steel Cut Oats or Apple Cinnamon Overnight Oats instead.
Oatmeal-Peanut Butter Smoothie
This nutrient-packed smoothie is an easy and delicious way to pack in more vegetables — particularly leafy greens, which are rich in potassium and magnesium. Plus, this registered dietitian-approved recipe features anti-inflammatory ingredients from the Mediterranean diet such as berries, oats, peanut butter and chia seeds!
Rolled oats offer both soluble fiber and potassium, while creamy peanut butter provides heart-healthy monounsaturated fats. Incorporating banana as a natural sweetener and thickener, with cinnamon spice to enhance flavor and a pinch of salt to balance sweet flavors makes this smoothie deliciously filling!
Start your day right with this protein-rich smoothie for breakfast or as an afternoon treat! Pair it with protein-packed meals such as 15-Minute Mediterranean Breakfast Bowls, soft scrambled eggs or toast with homemade granola for maximum nutritional impact. And why not add VitaGreens Superfood as well to give yourself even more probiotics, vitamins, minerals and more in one scoopful? Just throw into one of your favorite smoothie recipes!
