Smoothies make an ideal go-to meal or snack, especially in summer and are a great way to pack in nutrients; but with so many options, knowing exactly what to add can be tricky. Use Health Fitness Revolution‘s list below as a guideline when blending up your next healthy smoothie:
Liquid
Pour in 1-2 cups as your first component. The more you add, the thinner your smoothie will be. A little less is better as you can always add more.
- Water– to ensure unaltered taste, water is a safe pick and another way to get your dose of H2O!
- Milk– soy, skim, almond, or coconut milk – choose the unsweetened (vanilla) version – if combined with flavored protein and other add-ins, this won’t affect taste too much.
- Juice– orange or apple are usually preferred, but try another if you’re feeling adventurous. Just be sure to watch the sugar content, and go for juice from concentrate!
- Coconut Water– for a tropical touch (and extra electrolytes)
- Green Tea– antioxidant-rich and almost flavorless
Protein
Go for a scoop of whey, soy, hemp, or spirulina for a satisfying smoothie, especially if it’s a meal. There are all kinds of flavors, so choose based on your smoothie style. Flaxseed, wheat germ, or chia seeds are also excellent options for extra fiber or turning it into a lighter snack! We wrote an article about the different types of Protein here.
Fruit/VegetablesÂ
Whether fresh, frozen, or a combination of the two, fruit and vegetables are what give your smoothie substance! Experiment with the following:
- Creamy fruit (1-2): half a banana (works as a base), mango, pear, peach, avocado
- Non-creamy fruit (1-2): berries, pineapple cubes, melon, apples, grapes, dates, and any others you’d like to try – can’t go wrong with fruit!
- Vegetables (pick one): spinach, kale, carrot; less common ones (but certainly nutritious!) include sweet potato, squash, and cucumber.
Creaminess
To thicken up your smoothie (aside from the ice), add a few tablespoons of greek or low-fat yogurt, peanut or another nut butter, a few cubes of soft tofu, or half an avocado. Each of these are nutritious and protein-packed – add more than one and you’ll have a smoothie that tastes more like a milkshake!
Flavor/Add-ins
Although the right ratios should make for a delicious smoothie, sometimes you may want an extra kick of flavor. Add a bit of honey, cinnamon, cocoa powder, vanilla essence, or grated nutmeg depending on the taste you’re going for. Just remember, a little goes a long way!
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Fruit smoothies will fill you up, satisfy your sweet cravings and once made the proper way, provide you with a lot of vitamins and antioxidants. They’re great in the morning to begin your day or as a fast pick-me-up halfway through. several “smoothie retailers,” but, will pack in harmful sweeteners and additional calories to create their concoctions irresistibly. To reap the nutritionary advantages and spare your waistline, follow our steps to perfect your excellent smoothie mixtures.