How To Build The Best Smoothie
If you’ve been following along for a while you know I seriously love smoothies! They are so versatile and can be enjoyed any time of the day - a meal, a snack, or heck, even a dessert.
I typically enjoy one smoothie a day, sometimes two. Smoothies make for a quick grab and go option which will prevent you from skipping snacks. They also help to keep you hydrated while releasing toxins from your body.
So, smoothies are pretty simple to make, but you do need to be careful of how thick, thin, or even powerful in flavor they can be. A good smoothie should be satisfying but at the same time nutritious. This is where balance comes into play, and ensuring your smoothie of choice also fits your daily macros.
Here’s the “secret’ formula * wink *
1 cup liquid
Handful of berries
Handful of dark leafy greens
1-2 tbsp healthy fat
Protein powder
1 tsp superfood boosters (optional)
Now, you can’t just throw all of these ingredients into a blender and get a delicious tasting smoothie every time. I’ll break down my formula to help ensure you become a smoothie making pro!
Liquid - You need to add a liquid to your smoothie to ensure your smoothie is drinkable. My fave is unsweetened almond milk, coconut water or just plain old water. Start by adding 1 cup of liquid. You can always add a touch more liquid if you’re smoothie is too thick.
Berries - You can really use any kind of fruit in your smoothie, but it’s best to start with a low sugar fruit that is also high in nutrients and antioxidants such as blueberries, raspberries, strawberries and blackberries. Even cherries - I know, technically not a berry, but you get the idea. Use frozen berries if you like a thicker smoothie, or fresh berries for a thinner smoothie. You may also choose to add other fruits to your smoothie, just remember to ensure your smoothie fits your macros for the day. Other alternatives are frozen banana, mango, pineapple, dragon fruit. Really, the sky is the limit.
Dark Leafy Greens - You don’t have to add greens to your smoothie, but it’s a great way to pack essential vitamins and minerals into your day. Just remember, adding greens to your smoothie will change the color to a shade of green and you’ll barely notice the flavor. Just remember to start off with a small handful and increase the amount as you get used to the flavor. Try adding baby spinach and baby kale to your next smoothie. * Smoothie Tip * freeze your greens to ensure you always have them on hand.
Healthy Fat - Some great healthy fat options are natural nut butters - peanut, almond or cashew, flax seeds, chia seeds, hemp seeds or even a little avocado. Even though these are healthy fats, too much is not a good thing.
Protein Powder - adding protein is essential for your smoothie in making sure it is a healthy macro balanced snack and that your blood sugar levels don’t hit the roof. Just remember, not all protein powders are the same. Some have added ingredients that won’t serve you. I enjoy pumpkin seed protein powder (made from pumpkin seeds) or Garden of Life protein powder - vanilla or chocolate. Not sure about adding a protein powder, try tofu (this superfood is tasteless and packed with protein).
Superfood Boosters - These are completely optional but a great way to give your body a quick HEALTH BOOST. If you’re keen on loading up on extra nutrients and antioxidants, start by adding in a teaspoon of any of these - acai berry powder, gogi berries, grated fresh ginger (store in your freezer to keep fresh), turmeric (add a dash of fresh ground black pepper to receive all the benefits of turmeric). Cinnamon, spirulina, wheat grass and maca are also great superfoods I like to play with.
More importantly, have FUN with your food! Get creative. Try new things that you wouldn’t normally have. You might be surprised by your choices…and colors you make!
Enjoy this delicious Mood Boosting Smoothie - it’s like happiness in a cup!
Xo
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