I love smoothies. They are such a great way to jam pack a bunch of nutrients into once place without even thinking about it! However, smoothies can also contain way too much sugar and not enough of the proper nutrition to keep you going between meals (i.e. all fruit and nothing else). That is why I wanted to throw together this quick go – to smoothie guide so you all can create your own healthy smoothies at home and CONTROL the ingredients. Bonus; I also included my favorite smoothie recipes for you all to try! Now get yourself a good blender and let’s get to work!
Let’s first talk about the benefits of smoothies and why I love them so much!
- I always hear from my clients that their morning is so busy and therefore they don’t have time to make breakfast. Well let’s throw that excuse right out the door! Smoothies are super easy and fast to whip up for an on the go breakfast! You could even make them the night before, pop them in the fridge, and grab it before you head out the door. That is a win!
- Smoothies are an amazing way to jam pack nutrients into one drink without even thinking about it! Vegetables, protein, fruits, healthy fats…you name it! Throw it in the blender and have some fun!
- For those of you who don’t have much of an appetite in the morning, this is the alternative for you! Smoothies are easy to go down and light on the stomach!
- Smoothies are portion controlled! If you trying to lose some weight, this is a great way to have a healthy, portion-controlled meal packed with nutrients!
- Simply put…smoothies are delicious. I always feel like I’m drinking a milkshake when enjoying a smoothie…and what’s not to love about that?!
General framework for the best smoothie:
For me, smoothies are such a fun way to experiment with ingredients and have fun in the kitchen! You would be surprised what healthy ingredients taste well together when blended up! However, below is a great framework to start with in order to make sure you hit all those smoothie notes! Remember, all the recommendations below are about preference, so make your smoothie with ingredients YOU enjoy!
1) Liquid - This could be water, coconut water, cow milk, unsweetened almond/cashew/soy milk, oat milk, rice milk…whatever you prefer! I personally use unsweetened almond milk in all mine!
2) Frozen Fruit - Why frozen you ask? Well, for starters frozen fruit is typically cheaper than fresh AND it still holds all its nutritional value. Also – I find that frozen fruit provides a frothy based consistency to the smoothie, like a milkshake. Here’s a trick: before throwing those overripe bananas away, cut them in half, and store in your freezer for your smoothies! The sugar in the banana really develops the longer it ripens. Therefore, they are a perfect sweetness for your delicious smoothie! Frozen fruit also prevents you from throwing away all those expensive fresh berries you bought that you forgot about in your fridge (we have all been there).
3) Vegetables – Yes you heard me…throw those veggies into your smoothie! Ok – maybe not ALL veggies will work here. My recommendation here is baby spinach (and lots of it), frozen cauliflower, and even frozen zucchini (discovered by my girl Mackenzie). I’m telling you, this is a PERFECT way to add more servings of vegetables (and fiber) into your day! And don’t worry, you won’t taste them. It will just change the color.
4) Protein - Now listen up, this part is important. Smoothies are great, but sometimes they lack some substance (i.e. protein and fat). If you want this smoothie to hold you over between meals, and feed your body with proper nutrition, you need to add some protein. My favorite protein sources for my smoothies is Vega Protein Powder (I usually add the Vega Sport in either the Vanilla or Chocolate flavor for the perfect post workout nutrition!). Another great source I use often is plain Greek yogurt or Vital Proteins Collagen Peptides. Whatever you choose, just make sure the protein sources you add do not contain a lot of sugar (anything over 10 grams per serving). This will defeat the purpose of your kick-ass healthy smoothie!
5) Healthy Fat – This element is going to provide some richness to your smoothie and more substance. If you want this smoothie to hold you over till your next meal, adding some fat is crucial. Any nut/seed butter here will do (almond, cashew, sunflower, peanut butter, etc). Or, feel free to add is your favorite nuts, ground flaxseed, chia seeds, or hemp seeds.
6) Lastly, don’t be afraid to add a little something extra to your smoothie! At times I throw in coconut flakes, cinnamon, or vanilla!
Ok – now that you understand why smoothies are so great, and have an idea on how to make them, let’s get to it! I have provided some of my favorite smoothie recipes below for you all to try! Feel free to switch up the ingredients as you choose! Remember…have fun!
Tropical Green Smoothie
- 1 cup baby spinach (or just one big handful)
- 1/2 cup frozen pineapple
- ½ frozen banana
- 1 cup plain Greek yogurt
- ½ cup unsweetened almond milk
- 1 Tbsp almond butter
Chocolate Banana Protein packed smoothie
- 1 scoop Vega Sport Chocolate Protein Powder
- 1 cup unsweetened almond milk
- ½ frozen banana
- 1 cup baby spinach
- 1 Tbsp peanut butter
Strawberry Almond Coconut smoothie
- 1 cup unsweetened almond milk
- ½ cup of frozen strawberries
- 1 cup spinach
- 1 Tbsp. almond butter
- 4-6 oz plain Greek yogurt
- 1 Tbsp coconut flakes
Berry Cauliflower Smoothie
- 1 scoop Vega Vanilla Protein powder
- 1 cup unsweetened almond milk
- ½ cup frozen cauliflower
- 1 Tbsp almond butter
- ½ cup frozen blueberries/blackberries
- 1 Tbsp ground chia seeds
