Making it right!
Making tasty and healthy smoothies is easier than you think! Purchase, prepare, put together, pulverize! You can’t mess up a smoothie, it’s different every time, a recipe is not necessary, you just toss ingredients into your blender and blend until smooth.
Smoothies are such a great way to pack extra fruit and vegetables in your diet! Here are a few tips for the perfect lip smacking, tasty and healthy smoothies.
The Blender
You can make a smoothie in a food processor, or regular blender, but I prefer to use a Vitamix. Regular blenders work fine, but I use the Vitamix because it makes everything nice and smooth and nothing goes to waste – flesh, skins, and stems!
Ready to use assembly
You can actually assemble your smoothies ahead of time and store in the freezer or refrigerator 3 days or the freezer for up to 3 months. I add all the ingredients, except for the liquid, into a zip lock bag and store.
Remember your vegies!
You can literally add any vegetable to a smoothie – no vegetable waste n my house! Best taste profiles come from spinach, kale, carrots, and beets – great for added nutrients without too much added “vegetable” flavor. I also add celery, radish (spicy), tomato, rhubarb… literally anything I have available. Having said that, soft leaf lettuces are about the only thing I don’t use in a smoothie… not sure why, and I’m not saying don’t do it, I just don’t personally reach for those when I think tasty smoothie.
Herbs and more herbs!
Adding herbs is a great way to turn a bland smoothie into a “lip smacking – tasty and healthy smoothie”! My favorite herbs are mint, basil, cilantro, and dill. Just throw the whole stock in! Herbs have such amazing benefits and they really pack a punch of flavour. Herbs take your smoothie from a level 6 flavour profile to a perfect 10!
Take it easy on the fruit
Fruit seems to be the way most people go when thinking about a smoothie. Only problem is, you can over do it on fruit in just one smoothie. While fruit is very good for you, you still have to watch your total fruit intake as it adds sugar to your day-count. Good sugar, yes… but still sugar.
While whole fruit promotes good health and can lower the risk of many serious diseases – and unless you are following a ketogenic diet or have some sort of intolerance, there really is no reason to limit the amount that you eat.
Most studies suggest that the optimal amount is two to five servings of fruit per day – 1 serving = 1 cup. There seems to be no harm in eating more – but – speaking from experience, I have had clients cut down on fruit and increase their vegetable intake to help control weight.
Thickening agents for creamy, healthy smoothies
I get a lot of questions about how to thicken watery smoothies. My favorite additives are, avocados, bananas, yogurt, and cashews. If you are using frozen fruit and water, you will need something to make it creamier and bind all the ingredients together.
If you aren’t great at preparing ahead of time, using bags of frozen fruit makes smoothie prep so easy! If you like your smoothie cold and you don’t use frozen fruit- add a few cubes of ice before blending.
Yogurt is another great way to thicken your smoothie and a great way to add extra protein, as well as things like oats, or powdered greens and proteins.
Not sweet enough for you?
I don’t have a sweet tooth by nature, but if you want your smoothie to be sweeter, you can add pure maple syrup, honey, vanilla, or dates. These are all natural ways to add lip smacking, healthy goodness to your smoothie.
Dairy, non-dairy, or water?
Such a personal question. I use a mix of cashew milk and water, or sometimes just straight water. You can use any other milk product (non-dairy preferred – or dairy if you don’t have a sensitivity). Some people add juice, but I don’t like adding juice, as the sugar content is high and this defeats the whole purpose of having a healthy smoothie as a meal replacement.
Healthy additions for your tasty and healthy smoothie!
- Turmeric – High in anti-inflammatory properties and increases antioxidant capacity of your body. A chunk of fresh is best (skin and all), but you can also substitute with the powdered version.
- Ginger – High in anti-inflammatory properties. Aids with nausea and upset stomach. Again, fresh is best, but powder is fine.
- Almonds – Fiber (3.5 gr), Protein (6 gr), Fat (14 gr) (9 of which are monounsaturated), Vitamin E, Manganese, Magnesium. They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus. High in antioxidants and can help lower harmful cholesterol.
- Chia Seeds – High in protein, antioxidants, omega-3, fiber, magnesium and potassium.
- Hemp Hearts – High in protein, omega-3 and 6.
- Flax Meal (ground) – High in fiber, omega-3, lignans (antioxidant), and they add slip and glide. Good for digestive health.
- Oats – High in soluble fiber, iron, antioxidants. Also great for lowering cholesterol and low in fat.
- Spirulina or wheatgrass (fresh or powder) – High in vitamin A and a natural source of chlorophyll (a great healer and binder).
- Lemons and Limes – adding juice or rind from these two bad boys is a great way to increase the digestive element of your healthy smoothie and get a punch of flavour at the same time.
