Updated: Aug 9
Smoothies are fantastic – nutritionally and practically. They are liquefied fruits and vegetables, which are great for your health so long as they aren't loaded with sugar and other additives. This will make it easier for your body to break down and absorb the nutrients it needs. People who drink nutrient-dense smoothies have better health because you are getting a ton of essential vitamins and minerals packed into one meal.
If you want to start drinking more smoothies, but aren't sure where to begin, here are six tips that will give you the perfect smoothie every time!
Table of Contents:
6 Tips on How to Make the Perfect Smoothie
1. Pick a liquid base
This is your smoothie's base and sets the tone for how it will taste. You can choose from water, soy milk, almond milk, coconut water, or greek plain yogurt. Another great option is to use green juice, you want to make sure that you don't have a whole bunch of added sugars in any base you choose. There are no rules about what kind of liquid base you use, other than it should be liquid or liquid-like, and keep it healthy if that is your goal.
2. Add a protein source
Proteins are essential if you want to build muscle and feel full. That's why I recommend you add a protein source to your smoothie. You can put in a scoop of protein powder, nut butter, plain Greek yogurt, or nuts to your smoothie. Protein powder is easier to digest because it's already broken down and ready for your body to absorb. I love pea and pumpkin-based plant protein powder!
3. Make it green
Add all the GREENS! Adding greens to your smoothies is a great way to add nutrients to your diet without trying too hard. Greens are full of vitamins, fiber, and minerals. For a major veggie punch, you can use kale, broccoli, celery, collard greens, or cauliflower. Or sneak in some tasteless veggies like zucchini, cucumber, or spinach for a nutrient punch with little added flavor. When your grocery store has good produce, buy some fresh greens and when fresh is running low, frozen can be a great budget-friendly alternative! Just make sure to reduce the amount of ice you put in if you are using frozen veggies or fruit.
If green or leafy vegetables are not your thing, you can also add some shredded carrots, beets, or a scoop of green powder (you can get such great nutrient density in one little scoop)!
4. Fruits are essential
Your fruits will cover the leafy taste of the green veggies. Use any fruit that you like in your smoothie to make it taste better and add vitamins and antioxidants. We usually put blueberries, strawberries, and bananas in them. Mangoes, melons, kiwis, peaches, pears, and apples are also great choices, really the options are endless! Freezing before adding them will make your smoothie creamier. Any fruit, fresh or frozen, will work well in a smoothie as long as it's ripe and ready to eat!
5. Good fats can do a lot for your health
Choosing foods with unsaturated fats and omega-3 fatty acids can really support your body and your health goals. That's right, eating the right types of fat will help control your cholesterol levels and keep your heart healthy. If you've tried to cut down on dietary fat in the past, it's time to rethink that strategy.
Here are some lists of healthy fat sources:
Coconut oil is an appetite suppressant and a good energy source. You'll get more healthy fat and a tropical taste by adding coconut oil to your smoothie
Avocados are high in unsaturated fats which makes them heart-healthy food and they have little to no cholesterol at all. Avocados will make your smoothie creamier (think milkshake but healthy).
Walnuts are the best plant-based source of omega-3 fatty acids and are also good for your brain.
Flax seeds can improve your digestion and reduce your risk of heart disease and type 2 diabetes.
Chia seeds are high in fiber and loaded with omega-3s, which means chia seeds may also reduce your risk of heart disease and may support healthy brain function. Turns out, these tiny seeds aren’t so tiny after all, when added to liquid these little seeds grow!
6. Some healthy smoothie add-ins
Adding crunchy ingredients to your smoothie will increase its filling power, flavor, and texture. Add nuts, oats, or unsweetened coconut flakes to your smoothie for extra fiber and crunch. With the smoothness of the blended fruit and vegetables, you'll have a pleasant and healthful treat.
Smoothies are a wonderful alternative to healthy food. I recommend using organic ingredients whenever possible, and of course, fresh is always the best option!
Follow along and create your perfect smoothie with me:
About the Author
Co-Author: Irish Doton
Alexa Hanshaw is a health and stress management coach who helps women be the CEO of their stress. She empowers her clients to push past the confusion of the health and wellness industry to create lifestyle habits that bring them energy and work with their bodies instead of against it.
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