Super smoothie in six easy steps

Jan 6, 2015

Smoothies are something I get asked about a lot. Are smoothies healthy? What is a perfect smoothie? Can they be actually BAD for you as some of the papers suggest? Let me clear a few things up so you’re no longer confused on the smoothie topic!

Firstly, smoothies can be amazing! The trick is to put the right things in them to really amplify their goodness and to steer clear of the shop bought or juice bar kind as a genereal rule. Why? Because pre-made, over the counter smoothies tend to be filled with the wrong things, loaded with poor protein sources and packed full of sugar and this is what gives them a bad rap. They’re also very expensive to buy! Making your own is so much cheaper and 100 times better for you so it’s a total win-win 🙂

I’ve created a 6-step guide for you to follow so you can pick ‘n’ mix from the below six categories and create a Super Smoothie every time, full of good fats, tons of vitamins and minerals, antioxidants, high quality protein, fibre and more! Feel free to branch out and go off the list as it isn’t an exhaustive list by any means but if you’re new to smoothie making then just pick one (or two) from each of the catagories, mix and match and you’ll find combinations that you will LOVE!

So, when should you have a smoothie? I have a smoothie for breakfast most mornings as they’re quick, easy and you get an abundance of healthy benefits but you can also have them as a snack, lunch or dinner. Basically, anytime is a perfect occasion for a smoothie!

Top tip: invest in a good blender which is powerful enough to do the job. I have just trialled the Nutri Bullet which is a great little blender and worth every penny. If your current blender starts smoking when you add ice cubes to it then it’s time to get a replacement as you’ll use it nearly everyday.

Here is the 6-step guide:

1). PICK A BASE

Filtered water
Iced green tea
Coconut water
Almond milk (unsweetened)
Soy milk (unsweetened)
Hemp milk (unsweetened)

Less liquid = a thicker consistency. More liquid = a thinner consistency. 250ml is generally what I go for.

2). PICK A PROTEIN

Hemp protein
Pea protein
Rice protein
Whey protein
Other protein or protein blends

1-2 scoops should be perfect. Depending on the type of protein, this will give you around 20-35g protein which is a good dose of protein for a meal. Find the protein supplement that you enjoy the taste of and digest well.

3). PICK A VEGGIE

Dark leafy greens: kale / spinach / chard
Cruciferous veg: broccoli / cress / bok choy (leave this for the timbeing if you’re new to juicing)
Salad: iceburg lettuce / gem lettuce
Cucumber / celery
Beets / beet greens
Powdered greens

Spinach and lettuce are the veg I use most frequently as they’re virtually flavourless and go with most combinations. Beets go well with chocolate and if you add celery or cucumber to your smoothie then adjust the amount of liquid you add as these veg have a high water content. 1-2 handfuls of veg is perfect.

4). PICK A FRUIT

Berries
Cherries (stones removed)
Apples (remove the core)
Pears
Banana (best from frozen)
Dates (pit removed)
Exotic fruits: mango / melon / pineapple

Bananas give an excellent consistency, especially from frozen. Half a banana is usually plenty. Make sure you de-pit or de-stone your fruit first or in the case of apples and pears, remove the core and slice them into wedges. Frozen fruit is perfect to use if you don’t have fresh and 1-2 handfuls is a great amount.

5). PICK A HEALTHY FAT

Cashews
Almonds
Walnuts
Brazils
Nut butters
Flax, hemp, chia seeds
Coconut butter
Coconut yoghurt
Avocado

Nuts and seeds add flavour, tons of minerals and a creamy consistency to your Super Smoothies, around 8-10 nuts is great. Half an avocado is about right in a smoothie or if you’re using nut butter or coconut butter 1 tablespoon should be perfect.

6). CHOOSE YOUR TOPPER

Desiccated coconut
Cacao nibs
Chia seeds
Cacao powder
Superfood powder: maca, spirulina, chlorella, wheatgrass, acai berry
Herbs: mint, basil
Cinnamon
Vanilla
Oats
Ice cubes (if using fresh fruit rather than frozen fruit)

Add oats if you need extra carbs, cinnamon if you want to keep your blood sugar levels in check or cacao powder/ nibs if you fancy some healthy chocolate!

There you have it, a template for creating an awesome Super Smoothie! How about an example?

Step 1: 250ml green tea, brewed overnight and left in the fridge to cool.
Step 2: 1 scoop of vanilla protein (20g)
Step 3: 1 handful of spinach
Step 4: 1 cupped handul of berries (70g) and half a banana (best from frozen)
Step 5: 1 tablespoon of ground flaxseeds
Step 6: 1 tablespoon of chia seeds
Step 7: Drink and feel totally smug knowing you’re getting at least 2-3 portions of fruit and veg into your life.

The health world can sometimes be a very confusing place, but it really doesn’t have to be. Try them out and see how you feel. The proof is in the pudding!

All the healthy best,

Jess x

 

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Hi, I’m Jess! Nutritional Therapist  & Personal Trainer, sharing workouts & nutrition made simple from my island home in Menorca. My mission? To educate & inspire people to achieve & sustain their personal health & body shape goals. I love to hike, cook, and bring inspiring people together.

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