Try these Mediterranean Diet Smoothies to reap the benefits of eating the Mediterranean way for heart health (brain health, blood sugar control, and more!)
If you are struggling to fit all of the recommended foods of the Mediterranean diet then these Mediterranean diet breakfast smoothies may be just what you need!
Because let’s be honest, life is busy, and eating all of the vegetables and fruits that are recommended may seem impossible.
These Mediterranean diet smoothies are full of vegetables and fruits that may be hard to get in the busy world we live in. So try this easy way that doesn’t require a lot of time to nourish your body the Mediterranean way.
Plus, smoothies are easy, quick, and fun to make.
Luckily, Mediterranean diet shakes can serve as a substitute for your meals. With the right recipe or formula, they can be balanced, and nourishing. Although you are blending and drinking foods, you still get the same nutrients as you would if you ate the whole version of the food.
Top Takeaways
- Mediterranean Diet Smoothies offer a convenient way to embrace the Mediterranean diet for heart health, brain health, blood sugar control, and more.
- These smoothies are packed with vegetables and fruits, making it easier to incorporate Mediterranean diet foods into a busy lifestyle.
- Key tips for making Mediterranean diet smoothies include including both vegetables and fruits, adding quality protein, incorporating heart-healthy fats, including a liquid component, and blending until smooth.
- Several registered-dietitian-approved Mediterranean diet smoothie recipes are provided, each offering unique health benefits and flavors, such as Red Bean Smoothie, High Potassium Chocolate Sweet Potato Smoothie, and Watermelon Tofu Smoothie.
Benefits of the Mediterranean Diet
The Mediterranean diet is more than just a diet; it’s a way of life that emphasizes mindful eating. This approach includes a wide variety of foods, such as vegetables, fruits, whole grains, legumes, nuts, seeds, and healthy fats.
By following this way of eating, one can promote heart health and reduce the risk of heart disease, high blood pressure, and stroke (1). In fact, research suggests that it may even help prevent a second heart attack or stroke (2). Furthermore, studies indicate that adopting the Mediterranean diet can improve brain function, manage blood sugar levels, aid in weight loss, assist with aging and most importantly, reduce inflammation (3).
Since the Mediterranean diet is very heart-healthy, I’ve written other articles about Mediterranean Diet Eating Out, Olive Oil, and The Mediterranean Diet, and this recipe on the Mediterranean diet bowl.
Factors influence how long it takes for cholesterol to lower in the diet, so incorporating as many Mediterranean style recipes the better like these natural drinks to lower cholesterol or these juice recipes to lower cholesterol.
Here are some tips to make Mediterranean diet smoothies easy to execute
1. Ensure There Is Color
I recommend at least one vegetable and one fruit in your smoothie.
Vegetables and fruit offer many heart-healthy vitamins, minerals, fiber, and antioxidants. Most smoothie recipes have fruits because they add a natural sweetness that makes smoothies so delicious. But I challenge you to include vegetables too as they offer many of the same nutrients, without the calories.
When vegetables are mixed with fruit, they are often more palatable and easier to consume. Not to mention they look pretty too!
2. Add Quality Protein
Protein is responsible for satiety and feelings of fullness which leads to less overeating. Not to mention it helps builds muscle mass and plant-based protein has been shown to reduce cholesterol and blood pressure.
You can even opt for more protein by adding a protein powder like hemp protein or pea protien.
3. Choose A Heart Healthy Fat
Fats like nuts, nut butter, seeds, olive oil, and avocados are fantastic ways to include more monounsaturated fats into your daily routine that will help reduce inflammation and cholesterol.
Fat also helps with satiety, reduces overeating, and balances out our meals (or in this case, our smoothies).
4. Add Liquid
The last step is to add a liquid component. The most popular choice is to add milk as it is an excellent source of heart healthy nutrients like calcium and magnesium that help with muscle contraction and relaxation. Remember your heart is a muscle too, and that a heartbeat is a symbol of your heart muscle contracting and relaxing.
5. Blend and enjoy
After you have gathered all your ingredients, put everything in a blender and blitz the ingredients until you reach a smooth consistency.
Following these five tips makes a well balanced heart healthy smoothie. Balanced smoothies lead to sustained energy, and satiety while nourishing your body. I recommend following recipes to start, but once you get the formula down, the variations are endless and you can customize them to your palate.
13 Mediterranean Diet Shakes
Here are some examples of Registered-Dietitian-approved Mediterranean diet smoothie recipes.
Red Bean Smoothie – The Heart Dietitian
This 5 ingredients sweet red kidney bean smoothie is packed with protein and nutrients which leaves you feeling full and satisfied.
It makes a fantastic Mediterranean diet breakfast smoothie because of it’s high quality protein from beans, and antioxidants from the cherries.
If you are new to adding beans to your smoothie, be sure to check out this article on Beans in Smoothies: A How To Guide (+ Recipes!).
High Potassium Chocolate Sweet Potato Smoothie – Being Nutritious
This Mediterranean diet shake is high in potassium, magnesium, and fiber; three important elements of a heart-healthy diet that most people usually fall short in.
A Smoothie To Lower Cholesterol – The Heart Dietitian
A heart-healthy smoothie to lower cholesterol that is loaded with veggies, fruit, and other heart-healthy whole foods that individuals can’t seem to fit into their day. Try this nutrient-dense Mediterranean diet green smoothie today!
Green Smoothie For People Who Hate Green Smoothies – Malina Malkani
Recipes like this Mediterranean diet green smootihe can provide a solution if you aren’t a big fan of the flavor of leafy greens but want to eat them anyway.
This smoothie is hydrating, packed with fiber, and ready in less than 5 min. It is packed with green veggies (but doesn’t taste like it because the pineapple flavor masks the bitterness) and rich in antioxidants, vitamins, and minerals.
Pineapple Weight Loss Smoothie – The Heart Dietitian
This pineapple smoothie is full of fiber and protein to help stick to your weight loss goals without feeling hungry and deprived. It’s anti-inflammatory compounds are a great way to start your day.
Sweet Potato Smoothie – Bucket List Tummy
Sweet potatoes are high in potassium and great for heart health, plus the addition of beets provides fiber and ample antioxidants to reduce inflammation.
I love this smoothie because its naturally sweet, and creamy. A win- win in my books.
The Avocado Oat Smoothie – The Heart Dietitian
If you want to meet your weight loss goals with a filling breakfast or snack, this is the smoothie for you. It’s packed with fiber, healthy fats and will keep you full for hours.
This Mediterranean diet breakfast smoothie is versatile too. You can make it your own depending on your flavor preferences and what you have on hand. For example, add turmeric and ginger for more antioxidants, or switch up the fruit based on what you feel that day.
Peanut Butter Banana Oatmeal Smoothie – Your Choice Nutrition
Oats and their associated fiber are known for their beneficial effect on cholesterol. Flaxseed and peanut butter offer heart-healthy fats.
Eating nuts every day can help lower cholesterol levels according to The Portfolio Diet, and this Mediterranean diet smoothie recipe is naturally low in sodium which fits in with the DASH and Meditteranean diets.
Watermelon Tofu Smoothie – The Heart Dietitian
This super simple, 5 ingredient watermelon smoothie is not only quick to make, but also sweet, tasty, and refreshing. The addition of tofu adds cholesterol lowering plant protein.
If you are looking for a Mediterranean diet smoothie that is naturally sweet – this one is for you!
Dragon Fruit Smoothie Bowl – Laurel Ann Nutrition
The Mediterranean diet green smoothie recipe is thick. I also love this smoothie because it includes Dragon Fruit, a fruit boasting an impressive amount of prebiotic fiber and antioxidants for heart health.
Beet Smoothie To Lower Your Blood Pressure – The Heart Dietitian
Decreasing your risk of heart disease is easier, and way more delicious than you think. Try this simple and easy beet smoothie to lower blood pressure fast.
If you are looking for other smoothies to lower blood pressure check out this list of DASH diet smoothies.
Watermelon Banana Smoothie – Jinan Banna
This Mediterranean diet breakfast smoothie is heart-healthy because it is a good source of fiber. Fiber is important to help you maintain a healthy weight, which reduces the risk of heart disease.
It is a filling breakfast, and be sure to use frozen fruit here because they are inexpensive, nutrient-dense, and makes a thicker smoothie.
Black Bean Smoothie – The Heart Dietitian
Black beans give this shake protein and soluble fiber. Perfect for lowering cholesterol, and your weight since protein helps to keep you full and satisfied! You can’t even taste the beans. Black beans actually provide more creaminess and no flavor.
And don’t worry, you do not need a powerful blender to blitz the beans.
I love this smoothie for its simple ingredients, and thick and creamy texture (not to mention its chocolate taste!)
Other Tips
You can also meal prep these Mediterranean diet smoothie recipes by making several batches of the recipes. Make extra and store them in an airtight container for up to 3 days in your fridge.
Or you can freeze them too. Just portion and freeze them in single containers or freezer bags and defrost them in the fridge overnight so they are ready in the morning!
Final Thoughts
Try including foods that unclog your arteries and foods that lower your blood pressure in the form of heart-healthy Mediterranean diet smoothie recipes!
Use the formula above or the recipes provided and let me know which one is your favorite Mediterranean diet breakfast smoothie in the comment section below.
