Making a smoothie can be an intimidating task — due to endless ingredient combinations, ever-changing health claims, and the green-tinted, almost-too-healthy-looking result. It’s easy to get lost in all the hype, but making a healthy smoothie is easy when considering the following components:
Liquids
The liquid serves as a base for the smoothie. I prefer using unsweetened coconut or almond milk because both add a creamy texture, but aren’t overpowering in taste. It’s also important to buy these products without added sugars or flavors: the fruit will provide plenty of sweetness!
Fruits
A healthy smoothie is not limited to any one fruit. I’ve found that bananas and mangos make my smoothies creamier, and that berries and pineapples add the most sweetness. Fruits are a good source of fiber and are relatively low in calories — so go bananas!
Veggies
This is where the green tint in your smoothies comes from. While kale is the most common (thanks Beyoncé), there are plenty of other leafy greens to substitute. I use spinach because it’s loaded with fiber, potassium, iron, and protein.
I also buy spinach from Costco in bulk and freeze it. That way, it’s always on hand, it lasts longer, and eliminates the need to put ice in my smoothie.
Disclaimer: Healthy smoothies are not limited to just greens. Some of my favorite smoothies call for carrots, beets, or avocados instead.
Nuts and Seeds
Nuts and seeds add fiber, not to mention a boost of protein. I’ve found that if I don’t add nuts, nut butters, or seeds to my smoothies, I’ll get hungry later on.
My favorites are cashews, which make for a creamy, buttery-tasting smoothie, and almonds, which are more hearty and earthy. Nonetheless, all nuts are welcome.
Powders
I’m talking matcha powder, powdered peanut butter, cocoa powder, protein powder, etc. Powders are the perfect add-ins to smoothies because most have long shelf lives and require minimal effort — just a quick scoop and a toss in the blender!
Grains
Ahh, beloved carbs. Grains like oats, quinoa, muesli, and millet are great additions to healthy smoothies. While carbs are often overlooked, they’re vital for keeping high energy levels throughout the day. I will toss a handful of oats in my smoothies for good measure.
Spices
I used to think that spices were limited to savory foods and boy — was I wrong. Spices like cinnamon, nutmeg, turmeric, and ginger promote immune and digestive health, and help in treating an upset stomach. Not to mention, they give smoothies an extra kick of flavor.
Other
Time to get creative! Apple cider vinegar, bee pollen, coconut oil — they all add a little something extra to the every-day smoothie.
Just like the human body, when you put good things in, you’ll get good things out. Making a healthy smoothie is easy with fresh ingredients, a top-notch blender, and a little bit of creativity. Have a little fun with it!
