This tropical flaxseed smoothie is the quintessential breakfast, lunch, or summertime snack. It’s light, refreshing, and a great way to boost hydration and sneak in extra nutrition with minimal effort. Better yet, no need to heat up your kitchen!
Disclosure: I received free samples from Manitoba Milling in exchange for sharing this flaxseed smoothie post. All opinions are my own.
If you’re struggling to get in all those fruits & veggies your dietitian recommended (wink, wink), this tropical flaxseed smoothie is for you!
Especially if you’ve been overindulging a little this summer (no judgement!), and you want to ease back into your healthier lifestyle.
And, while it’s tempting to hit up your local juice bar for an ice cold smoothie, it’s important to remember that not all smoothies are created equal. It ultimately comes down to the quantity and quality of ingredients.
Below are a few tips for choosing or making a healthier smoothie, like this creamy, dreamy Tropical Green Flaxseed Smoothie
No. 1 | Make it Last
If a smoothie contains primarily fruits and juices, it can provide a quick boost of energy but leave you feeling hungry soon after. To prevent this quick rise and fall in blood sugar, try adding a source of protein, fiber, or healthy fat to make your smoothie a more satisfying and satiating meal or snack.
Rather than blending the smoothie with juice use a dairy or plant based milk. This will add protein and other nutrients depending on the type of milk you choose. Nuts, seeds, or nut and seed butters can also contribute protein, fiber, and heart-healthy fats.
Manitoba Milling Smooth Whole Milled Flaxseed is a great addition to make your smoothie a little more filling. Not only does it offer healthy ALA Omega 3 fats, fiber, and plant based protein, the smooth texture and mild flavor make it a perfect addition to any smoothie.
Regardless of which combination of ingredients you choose, adding in healthy fats and a good source or protein will make a smoothie more satisfying and keep blood sugar levels stable. This translates into sustainable energy (as opposed to a quick rise and crash leaving you feeling hungry an hour later!).
No. 2 | Go Green
Green smoothies are more than just Instagram-worthy, they’re great for packing in extra nutrition without negatively impacting the taste.
Most people fall short on vegetable intake throughout the day, and this is a simple and tasty way to get an extra serving (or two) with your breakfast, lunch, or snack. Plus it can be a great way to help choosier eaters or kids get in their greens!
I’ve found that spinach blends the best, but if you have a high-powered blender, kale works great too. Both options provide a good source of vitamins A and K, folate, and antioxidants.
Not into green smoothies? No problem. Don’t be afraid to experiment with other veggies too. Cauliflower, butternut squash, and sweet potato are also fairly mild tasting and another great smoothie addition. Side note: You’ll LOVE this Nutter Butter Butterscotch Pudding Smoothie recipe!
No. 3 | Naturally Sweeten with Fruit
Many smoothies, while marketed as ‘healthy’ can be loaded with added sugars from various types of juice mixes, protein powders, coconut water, honey, agave or other sweeteners.
Fruit is naturally sweet and often doesn’t need anything extra to boost the naturally sweet taste. The Tropical Flaxseed Smoothie recipe below uses pineapple, which provides plenty of natural sweetness – no additional honey or maple syrup necessary!
Of course fruit isn’t “bad” but since it’s being blended into a small volume, it can be easy to consume multiple servings in a short period of time. A good rule of thumb is to choose 1-2 fruits totaling up to one cup which also keeps it low FODMAP friendly-important if you have IBS.
No. 4 | Monitor Portion Size
Not only is it easy to overdue the sugar in smoothies, many of them are packed with calories too. That might be ok for a “meal replacement” macronutrient balanced smoothie, but if you’re consuming a 500+ calories smoothie as a snack, for most people, that’s calorie overload.
Providing ~250 calories, my Tropical Green Flaxseed Smoothie makes a nourishing snack. But, you can easily make it a meal by adding your favorite protein powder (I love Noosh Unsweetened 100% Almond Protein Powder). Or try serving it it with a couple of scrambled eggs or scrambled tofu for extra protein.
No. 5 | Boost It
This is the fun part! Choose “boosters” for additional flavor, texture, and nutrition. Think spices, unsweetened protein powders (see above), nut and seed butters, or fresh herbs.
Manitoba Milling Smooth Whole Milled Flaxseed is incredibly smooth and blends seamlessly into any smoothie recipe without altering the taste or texture. Just one serving (2 tablespoons) provides 3g of ALA Omega 3 and 3g of plant based protein.
I also recommend adding a pinch of salt to your smoothies to help enhance all the other flavors. Try it!!!
Note: While flaxseeds are naturally gluten free, it’s possible for cross contamination to occur if they processed with, or grown near gluten grains. This pilot study showed no gluten contaminations with flax seed, however if you have celiac disease, it’s wise to contact the manufacturer to ask about any possible cross contamination.
Before I share my Tropical Green Flaxseed Smoothie with you, lets talk about some more of the health benefits of adding flaxseeds to your smoothies and other foods…
- Lignan power. Flaxseeds are a good source of lignans, a type of phytoestrogen. While studies have been contradictory, one small study showed 40 grams (4 tablespoons) of ground flaxseed to help with menopausal symptoms, including hot flashes and night sweats. In addition, the lignans in flaxseed may help reduce the risk of cancer, including breast cancer and prostate cancer.
- Fiber power. Providing a combo of both soluble & insoluble fiber, flaxseed can help alleviate constipation and support your gut microbiome, as well as overall digestive health. If you have IBS or are following a low FODMAP diet, ground flaxseed in generally well-tolerated, but limit serving size to 1 tablespoon.
- Weight management. Another benefit of adding more fiber to your diet, is that it can help keep you full, leading to less overeating. In addition, flaxseeds may help control blood sugar levels-an added benefit for anyone with type 2 diabetes or insulin resistance.
Are you thirsty yet? Let’s make a flaxseed smoothie!
Tropical Green Flaxseed Smoothie
- 3/4 cup frozen pineapple
- 1 cup fresh baby spinach packed
- 1/2 tablespoon lime juice
- 3/4 teaspoon ground ginger
- 1/2 cup plant based milk
- 1/2 cup lite coconut milk
- 2 tablespoons Manitoba Milling Company Smooth Whole-Milled Flaxseed 1 tablespoon for low FODMAP version
- pinch salt
- Combine all ingredients in a blender and blend until smooth.
Ingredient Swap Ideas
- Don’t have (or like) spinach? Try kale, arugula, Swiss Chard, or any favorite greens. But, if leafy greens in smoothies aren’t your thing, try another veggie such as frozen riced cauliflower or butternut squash.
- Use any favorite plant based milk such as almond milk (try my Easy 1-Minute Almond Milk), macadamia nut milk, oat milk, or even flax milk.
Are you thirsty? Let’s make a Tropical Green Flaxseed Smoothie! Cheers!
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Have you made a flaxseed smoothie before? What are your favorite smoothie add-ins?
Hi There! I’m EA, an integrative registered dietitian nutritionist in sunny San Diego. I create easy, DELICIOUS gluten free recipes & low FODMAP recipes for a wide variety of diets: anti-inflammatory, low carb, Mediterranean, paleo, vegan, vegetarian, & more. My nutrition specialties include wellness nutrition, digestive health (celiac disease, IBS, IBD, SIBO), autoimmune disease, & healthy aging. Learn more about my nutrition philosophy and my nutrition coaching services, or get in touch~I’d love to connect with you!