Smoothies aren’t going out of style any time soon—whether you sip on one for breakfast or to get you through a mid-afternoon slump, the blended drink isnearly effortless to make and consume. (What other superfood-packed meal can make that claim?). And it’s no secret that the trendy beverage has major health benefits, supporting everything from hydration levels to glowing skin—not to mention it can be a protein-happy BFF to your most intense workouts.
But while there’s no such thing as a $200 smoothie, if the $10 (and up) price tags at your local juice bar keep you walking by, I feel you. The good news? You’re not without options: Befriending the blender in your kitchen is one trick to cut down on costs in a big way, as is taking your reusable shopping bag to Trader Joe’s, where the items lining shelves are often super-affordable, yet still high in quality.
I recently tasked myself with creating the most cost-effective—yet still nutrient-dense—smoothies that I could from Trader Joe’s ingredients. No, you won’t find super-trendy superfoods like maca or reishi (yet), and I opted to skip over cult-favorite items like their Speculoos spread to keep thing healthy (sorry!). The big surprise? Ultimately, at the uber-popular supermarket I found all that I needed to make my stomach and wallet very happy. (Think $0.19 bananas and jars of nut butters for less than $3—yes, really!)
Sound too good to be true? It isn’t—keep reading for seven superfood-filled smoothie recipes inspired by the aisles of Trader Joe’s, all of which cost less than $2.50 a serving.
Illustrations by W+G Creative
Chia Seed Berry Smoothie
Packed with: omega-3s, vitamin C, and protein
Ingredients 1 banana ($0.19)1/2 cup frozen Mixed Berry Blend ($0.75)1 Tbsp chia seeds ($0.18)1 Tbsp Raw Creamy Almond Butter ($0.29)1 cup almond milk ($0.50)
Price per smoothie: $1.91
Superfood PB&J Smoothie
Packed with: fiber, potassium, and manganese
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Ingredients 1 banana ($0.19)1/2 cup frozen strawberries ($0.50)2 medjool dates ($0.44)1 Tbsp Crunchy Salted Peanut Butter with Flax + Chia Seeds ($0.10)1 cup almond milk ($0.50)
Price per smoothie: $1.73
Blueberry Oat Smoothie
Packed with: antioxidants, omega-3s and 6s, and fiber
Ingredients 1 banana ($0.19)1/2 cup frozen blueberries ($0.62)1/4 cup rolled oats ($0.10)1 Tbsp hemp seeds ($0.25)1 cup almond milk ($0.50)
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Price per smoothie: $1.66
Peach Protein Smoothie
Packed with: iron, vitamin E, and protein
Ingredients 1 cup chopped kale ($0.16)1/2 cup frozen peaches ($0.58)1 Tbsp Raw Creamy Almond Butter ($0.29)1 scoop vanilla protein powder ($0.31)1 cup unsweetened coconut milk ($0.55)
Price per smoothie: $1.89
Strawberry Avocado Smoothie
Packed with: carotene, omega-3s, and vitamin C
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Ingredients 2 cups spinach ($0.50)1/4 avocado ($0.42)1/2 cup frozen strawberries ($0.50)1 Tbsp ground flax ($0.04)1 cup almond milk ($0.50)
Price per smoothie: $1.96
Blueberry Superfood Smoothie
Packed with: iron, protein, and antioxidants
Ingredients 1 banana ($0.19)2 cups spinach ($0.50)1/2 cup frozen blueberries ($0.62)1 cup almond milk ($0.50)1 Tbsp Crunchy Salted Peanut Butter with Flax + Chia Seeds ($0.10)
Price per smoothie: $2.32
Tropical Superfood Smoothie
Packed with: B-vitamins, healthy fats, and electrolytes
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Ingredients 1 banana ($0.19)1/2 cup frozen mango ($0.50)2 cups spinach ($0.50)1/4 avocado ($0.42)1 cup coconut water ($0.75)
Price per smoothie: $2.36
Who said that being healthy has to cost a lot? These cooking tips will help you get the most out of your grocery budget. And for your go-to sweat sessions, these affordable activewear lines will keep your workouts stylish (minus the hefty price tag).
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As a registered dietitian (RD) with more than a decade of experience, I’ve worked in a range of healthcare settings over the years— from inpatient hospitals and outpatient clinics to private practices—and the one issue that continues to plague all of these establishments is lack of insurance coverage for nutrition consultation.
While patients in a hospital can typically seek the counsel of an RD as part of their stay, many won’t be able to continue that care once they go home as insurance coverage in outpatient and private practice settings is hard to come by. If clients do have coverage, it’s often for a very limited amount of sessions (around two per year maximum) Given that proper nutrition is one of the primary ways to prevent several types of chronic diseases, working with a nutritionist on healthy eating habits is something that almost all adults could benefit from.
Thankfully, one company has made it their mission to address these long-standing issues for patients and nutrition professionals alike…and that company is Fay Nutrition. As an RD, I tested this online service to get firsthand insight into how it works, what it offers, and if it’s worth trying.
Fay was started by Jason Rasmussen, co-founder and CEO of Fay Nutrition. “Both my mom and sister are registered dietitians, and before starting at Harvard Business School, I was helping them with their private practice,” he said. “What I learned was that many dietitians struggled to accept insurance and open a private practice, yet so many people needed the help of an affordable, personal dietitian.”
Rasmussen soon made it his mission to empower RDs and make medical nutrition therapy more affordable and accessible to Americans. “In America, over half of adults1 have one or more preventable conditions linked to eating patterns, but access to nutrition care has been gate-kept by prohibitively high costs and obstacles for dietitians to accept insurance,” he explained. The company aims to help millions of Americans live longer, healthier, and happier lives through the power of nutrition.
My Experience Using Fay Nutrition
A platform linking you to RDs that take your insurance certainly sounds alluring, but what is it actually like to use? Here’s how my test run went.
Given that I was trying the platform on a demo, I was given a special link with an accompanying payment method to use upon signing up. For at-home users, you’d sign up as you would for any other service, inputting your basic personal and payment information (for co-pays if you have any). You then enter your health insurance information. If you don’t have health insurance, your journey on the platform will end here as it hinges upon this prerequisite.
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From there, it offered me a list of RDs to choose from based on my location, insurance company, and primary nutrition concern. With each listed RD, you can read a little bit about their philosophy and what areas of nutrition they specialize in.
The first RD I chose wasn’t actually available to see new clients—which was a little confusing, to be honest—but the next one I picked was. However, even though available for both virtual and in-person appointments, this next RD was located in Connecticut—a very long drive from my home in Colorado for an in-person session. If I hadn’t been looking for a virtual appointment, this would have required additional time and searching to find a Colorado-based RD.
Thankfully, virtual worked for me, so I went with the Connecticut-based RD and was able to get an appointment within a week of booking, which is impressive given that many outpatient and private practice RDs are booked out for weeks (if not longer). Booking was simple and I received plenty of helpful email communication after the fact, sharing everything I needed to know before the appointment, as well as frequent appointment reminders. Logging into my appointment was just as simple—I clicked the Zoom link in the email and entered right into the meeting.
My RD was very competent with an impressive 25 years of experience working in a range of settings with a variety of patients. She did all the right things when it came to an initial consultation: inquiring about my medical history, family history, basic biometrics, typical eating patterns, activity level, and more. She then offered very sound nutrition advice (I opted to receive general nutrition information) that was catered to me, recommending balanced eating practices that included all the major food groups (in line with my dietary preferences) to provide the correct amount of macro- and micronutrients.
We also had a candid conversation about who I was and what I was up to. This RD had nothing but positive things to say about working with Fay as a long-time professional in the field. She explained how Fay took care of all the behind-the-scenes insurance work, freeing up RDs to see more clients and often landing patients several covered appointments. This has allowed her to have long-standing relationships with Fay clients, making an even bigger impact on their health through nutrition therapy.
She shared several Fay client success stories with me and assured me that she was being compensated competitively by the company—all things I love to hear as an RD who supports other RDs.
Overall, I think Fay Nutrition is providing a great service for both RDs and patients. Throughout my career, I’ve seen time and time again how problematic a lack of insurance coverage for nutrition services can be for those who need it.
Fay addresses this by doing the grunt work for users and dietitians—a middleman that serves both sides. This enables more Americans (with health insurance) to receive nutrition care, while also empowering RDs to build up their businesses. The company also has an extensive vetting process for new hires (according to the RD I spoke to), ensuring that only experienced and well-qualified providers are featured on the platform.
So if you’re seeking nutrition consultation and have health insurance, it’s more than worth logging onto Fay to see what your options are. It’s far quicker and less frustrating than calling your insurance company for coverage confirmation and then doing additional leg work to find covered RDs in your area.
Buttorff C, Ruder T, Bauman M. Multiple Chronic Conditions in the United States. Rand Corp.; 2017.
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There are tons of alt-milks available, including well-known heavy hitters like almond and oat, as well as some dark horses, like rice, coconut, chia, potato, pistachio, and more. This variety of alt-milk extends to coffee creamers, too. Whether you’re into non-dairy creamers due to a lactose intolerance or sensitivity, have a goal of reducing the environmental impact of your grocery choices, or simply like the taste, there’s an abundance of choices. The less-great news? If you don’t know exactly what you’re looking for, having a ton of options can make even the smallest decision feel overwhelming. (Cue you just trying to pick the best dairy-free creamers at the store, and not having the slightest clue of which to put in your cart.)
registered dietitian and certified diabetes educator
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But back to the good news: Registered dietitians are here to break down everything you need to know about dairy-creamer alternatives—including the benefits of giving one a shot and ingredients to look for (and avoid). Plus, their recs for the best options for every creamer need.
Having a lactose intolerance isn’t a required prerequisite for buying a non-dairy creamer. “Dairy-free creamers are a great option for a variety of reasons—perfect for people who follow plant-based diets, have dairy or lactose sensitivities, or simply want to explore new flavors and textures in their coffee or tea,” says Caroline Thomason, RD, CDCES, a licensed dietitian nutritionist based in Washington D.C. “Many dairy-free creamers also align with environmental or ethical preferences and are fortified with similar nutrients.”
Many are also lower in their saturated fat content, a type of fat that, when over-consumed, can be associated with elevated cholesterol and health outcomes like high blood pressure and heart disease. The Dietary Guidelines for Americans recommends that saturated fat account for no more than 10 percent of an adult’s daily intake. “A 2 tablespoon serving of half and half contains double the amount of saturated fat as many dairy-free creamers,” says Alyssa Northrop, RD. (She caveats, though, that despite being dairy-free, coconut-based creamers typically contain about the same amount of saturated fat as a dairy option.)
What to look for in a dairy-free creamer
There are some key green lights to look for on a non-dairy creamer’s label to indicate it’s worthy of adding to your mug. “Opt for creamers with whole food ingredients like nuts, oats, or coconuts as the base,” says Thomason. To pack an extra nutritional punch, look for products that contain fortified nutrients, like calcium, vitamin D, and B12, she adds.
What to avoid in dairy-free creamers
Not all dairy-free creamers are created equally. After all, just because a product is plant-based doesn’t automatically make it better for you, and according to Northrop and Thomason, with regard to dairy-free creamers, added sugars and artificial sweeteners are top ingredients to keep an eye on. “One downside to dairy-free creamers is that [many] contain added sugars or artificial sweeteners and flavorings,” says Northrop. “I recommend avoiding dairy-free creamers with artificial sweeteners or excess added sugars—aim for no more than 4 grams of added sugars per tablespoon serving, but less is better.
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But that doesn’t mean you’re out of luck if you take your morning beverage on the sweeter side. In this case, Thomason suggests opting for creamers sweetened with plant ingredients, like monk fruit—and we have some suggestions below. Get ready to drink up.
Oatly’s Original Oatmilk is what made the brand a household name, but within its now-extensive product line (which includes goodies like oat-based ice cream and cream cheese) is its Oatmilk Creamer. It’s available in three flavors—vanilla, sweet & creamy, and caramel—and is free of saturated fat. “Oatly creamers are creamy, versatile, and made from oats, offering a subtle sweetness and rich, frothy texture,” says Thomason. “They’re perfect for coffee, lattes, or even tea, and the brand’s commitment to sustainability is a bonus for eco-conscious folks.”
Pros:
Available in three flavors
Tastes smooth and not overly sweet
Free of saturated fat
Cons:
Includes added sugar, but a moderate 4 grams per serving
Northrop recommends Silk’s Vanilla Almond Creamer to folks who like a sweeter cup of coffee. “It’s free of artificial flavors and sweeteners, contains 4 grams of added sugars, and lends a yummy vanilla flavor with a creamy consistency,” she says. Reviewers agree that the texture is smooth.
Powdered creamer offers several built-in benefits: You can easily bring it with you to mix your ideal beverage on the go and it has a longer shelf life than most refrigerated liquids. And this option from Laird Superfood features just two ingredients: coconut milk powder and turmeric spice. It’s snagged more than 13,500 five-star reviews on Amazon with folks saying they particularly love that it has minimalist ingredients and a great, creamy taste.
It also features naturally occurring MCT, an energy source that’s particularly popular for folks who follow a ketogenic nutrition plan (but you don’t need to be keto to enjoy it in moderation). Just be mindful that the ingredient also means the powder includes saturated fat, which should be consumed in general in moderation.
Pros:
Versatile powder formula
Zero added sugar
Only ingredient is coconut milk powder
Cons:
Includes 9 grams of saturated fat per serving of 2 Tbsp
Gluten-free, dairy-free, non-GMO, and made without added gums or oils, you may be left wondering what Elmhurst’s oat-based Dairy Free Creamer does contain. According to reviewers, the versatile option—it’s available unsweetened or in French vanilla, caramel macchiato, pistachio, and chai spice—has everything you need for a delicious cup of dairy-free coffee: It blends well, tastes creamy and sweet enough (with regard to the flavored options) without being overpowering.
“Made with minimal ingredients, Elmhurst’s creamers are simple, creamy, and free from unnecessary additives,” says Thomason. It’s also available in four flavors, in addition to an unsweetened option, allowing you optimum variety. “The pistachio-based creamer is especially smooth and blends beautifully in coffee—it’s my personal favorite.”
Pros:
No saturated fat
Five flavor options (including unsweetened)
Sweetened options include just one gram of added sugar per serving
Blends well into coffee
Cons:
Must purchase in packs of two or six at most online retailers
With more than 3,500 five-star reviews on Amazon, nutpods’ original unsweetened almond-coconut creamer is a great pick for folks looking for a plant-based, dairy-free creamer that’s free of sugar, saturated fat, and an ingredients list longer than a CVS receipt. Reviewers say they love the taste and texture, say it froths nicely, and for anyone who isn’t sold on an unsweetened creamer, nutpods has you covered with 16 flavor options.
Want to add a functional boost to your morning cup of joe? Rising Tide’s Focus Creamer is a vegan, dairy-free coffee enhancer formulated to boost cognitive function, memory, and concentration. The creamer’s key ingredients include organic coconut milk powder, organic coconut sugar, and organic Lion’s Mane mushroom extract, an adaptogen sometimes linked to supporting mental clarity and focus. Stir it in your coffee and enjoy.
