How to Build the Perfect Smoothie

Tips to creating a well-balanced smoothie to meet your needs, boost your energy and wow your taste buds.

Smoothies are easy to make, deliciously healthy and a convenient way to support a nutritious eating plan. If smoothies don’t excite you, this blog is full of tips for crafting a sensational smoothie to look forward to. Let’s start by getting inspired by the health benefits of smoothies. Then learn how to build a smoothie to suit your needs, boost it with superfoods and finally get started with some yummy recipes.

4 Benefits of Smoothies

Eat More Vegetables

Smoothies are an easy way to ensure you and your family get 5 servings a day. Start with cauliflower, cucumber, spinach, or avocado, which are easier to incorporate without noticing. It’s also a great way to eat more leafy greens, which offer a boost of fibre, vitamins, minerals, and antioxidants.

2. Healthy Digestion

Smoothies support digestion and are also easy to digest. For example, when dark leafy greens are blended, it breaks open the fibrous cell walls, making the nutrients bioavailable and quickly absorbed by the body. In general, blended fruits and vegetables are easier for the body to break down and utilize.

3. Nutrient Rich

Depending on what ingredients you choose, smoothies are loaded with nutrition. Choose organic, seasonal produce for high levels of micronutrients (vitamins and minerals) and phytonutrients (chlorophyll), all which protect your organs and body from degeneration and disease. See the list below for ways to give your smoothie a boost of nutrition.

4. Convenient and Delicious

Picking your recipe is the hardest part (that’s why we have a great list below). Then simply add all the ingredients to a blender. Support healthy food choices by preparing a smoothie in the morning, so it’s ready when hunger strikes. Smoothies can be delicious and nutritious, perfect for on-the-go teenagers or for fussy children.

Smoothie Crafting Tips

Here are a few tips to help you create the best smoothie for your needs.

First, decide what purpose your smoothie will serve, this will help you choose what ingredients to include. Do you need a nutrient-dense meal (with more calories) or more of a snack between meals? Breakfast smoothies will need to have high fibre and high protein to fill you up, while snack smoothies should be lower in sugar and calories.

Design a well-balanced smoothie. Generally, a smoothie is made up of these components: fruit and/or vegetables, protein, healthy fat, liquid and an optional booster. The nutritional value of your smoothie will depend on what ingredients you choose to use.

Rotate your recipes. Changing ingredients offers a well-balanced variety of nutrients to your body. It will also help you look forward to the next smoothie.

Choose organic ingredients whenever possible, to avoid any chemical or pesticide residues.

Limit the amount of fruit, to keep sugar levels down. Fruit does bring a yummy flavour, so slowly reduce the amount of fruit for your taste buds to adjust.

A few words of caution: If your adding smoothies to your diet, reduce your other food intake to avoid overeating; if you’re watching your calorie intake, make a light snacking smoothie; and when you get a sweet craving, make a healthy, decadent dessert smoothie as a healthier option.

3. Boost Your Smoothie

If you’re looking to target certain health benefits, you may want to include specific ingredients in your smoothie. Here are a few superfoods to consider

Spirulina is a sustainable, plant-based source of protein, iron, Vitamin B1, phytonutrients, chlorophyll, antioxidants and more!

2. Maca is a Peruvian root that has been used for generations to enhance energy, stamina, athletic performance, and memory, boost energy and improve mood. It is considered an adaptogen and helps the body cope with stressors. Learn more about maca here.

3. Protein is an essential part of our diet and smoothies are a great way to boost your intake. Read more about the health benefits of protein. For a plant-based boost of protein, try hemp protein powder, nuts & seeds, nut butters or tahini.

4. Fibre. We all need more of it in our diet. Adding it to your smoothie, is an easy way to consume more. Dietary fibre helps you feel full longer, supports the body’s cleansing and elimination processes and can even support weight loss. Learn more here. Leafy greens, fruit, vegetables, psyllium, nuts and seeds are all great sources and easy to add to a smoothie.

5. Super Seeds are a great plant-based source of healthy fats, including omega fats, fibre and minerals. We love hemp seeds for their exceptional nutritional profile. Although chia seeds and flax seeds also have a lot of benefits to offer.

6. Cacao gives a boost of Vitamin C, antioxidants, magnesium and good ol’ happiness. Use cacao powder for a chocolate smoothie, or cacao nibs for crunchy bits of chocolate yumminess.

Delicious Smoothie Recipes

Here are a few of our favourite recipes, from energy-boosting green smoothies to delightful dessert-type smoothies.

Caramel Tahini Smoothie
Green Smoothie
Cocoa Smoothie
Spirulina Smoothie Bowl
Smoothie Granola Bowl
Apple Pie Smoothie
Salted Chocolate Thickshake (this can pass as a smoothie;)
Choose from one of these 12 Supercharged Smoothies

With your newfound inspiration for smoothies, try one of these recipes this week. There are also endless smoothie recipes available online. It’s worth looking around and finding one that appeals to you. Share one of your favourite smoothie recipes with our foodie community over on Facebook or Instagram. Happy blending!

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