It seems like everyone and their grandma has heard of healthy smoothies. With more public awareness about the benefits of healthy eating, people are starting to care more about what they’re putting into their bodies and healthy foods are becoming much more mainstream. Smoothies have become very popular and with good reason; they’re super nutritious and delicious and take just minutes to make. They’re also very portable so you have no excuse to grab that greasy breakfast sandwich on your way to work.
Smoothies are a great way to add a lot of nutrient-dense foods into your diet without having to eat endless salads. They can easily be made into nutrition powerhouses, packed with antioxidants, fibre, vitamins, and minerals and they mask flavours very well so if you’re not a huge fan of ‘healthy tasting’ foods, you can still easily get them into your diet. Add in some healthy fats and a good protein powder and you have yourself a well-rounded meal. Making your diet more healthy doesn’t have to be scary. A great way to start is by swapping out one less-than healthy meal for a green smoothie every day and see how you’ll start to feel more awesome and energized.
I like to start with a base of 1 frozen banana and 1 cup of unsweetened almond milk as this adds natural sweetness and creaminess and serves as a great base for many different flavour combinations. You can, however, easily substitute almost any other fruit and liquid combination that you’d like; frozen watermelon and coconut water, frozen mixed berries and coconut milk, frozen avocado and water, etc.
Once you have your base, you can customize your shake however you’d like to add in your favourite foods and flavours. Here are some great options for add-ins:
- leafy greens (e.g. spinach, kale, parsley, mint leaves)
- chia seeds
- hemp seeds
- ground flax
- cacao powder
- shredded coconut
- coconut oil
- nut butters (e.g. almond butter, cashew butter, pumpkin seed butter)
- protein powder
- extracts (e.g. almond extract, orange extract, peppermint extract)
- pitted dates (natural sweetness)
Don’t be intimidated to grab your blender and try different combinations to see what you like best. If you want to add greens but aren’t a seasoned green-smoothier, start with a handful of spinach and work your way up to the stronger tasting greens, like kale.
Here’s one of my favourite green smoothie recipes. It’s packed with antioxidant-goodness and tastes a lot like green tea ice cream. Yum!
- 1 large frozen banana (peel and break into pieces before freezing)
- 1 cup unsweetened almond milk
- 1 handful raw kale leaves (stems removed)
- 1 scoop vanilla protein powder
- 1-2 tbsp chia seeds
- 1 tsp matcha powder
- Blend thoroughly until smooth – add desired amount of ice and re-blend
*note: If you don’t have a very powerful blender I suggest replacing the kale with spinach as it blends more smoothly and you won’t be left with leafy chunks. You made a smoothie, not a salad 😉
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Now get blending!
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