Learn how to make the perfect smoothie or smoothie bowl from a wholefood Nutritionist who's also well-known for her densely nutritious, superfood-packed smoothie recipes. I'll show what ingredients pair best, how to blend for a deliciously creamy texture, and the quick, easy meal prep hacks that will make breakfast or lunch a two minute job! Ready to make it? Let's start cooking...
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Smoothies are a highly efficient way to deeply nourish your body with a serving of essential nutrients all in one meal simply by blending fruits, vegetables, ice and other ingredients into a drinkable or ice-cream like consistency. Smoothies are a delicious and convenient way to pack a heap of nutrients into your diet, whether it's for breakfast, lunch, a post-workout refuel, or a refreshing snack.
How To Make The Perfect Smoothie
So, what sets the perfect smoothie apart from the rest? In this blog post, we'll delve into the art of making the perfect smoothie and share expert tips to ensure your blender creations are not only delicious but also loaded with health benefits. Let's get started!
Is It OK To Have A Smoothie Every Day?
Firstly, lets address this question. I unpacked some of this in another post, 3 Green Smoothies That Are OK To Drink Every Day. As a Nutritionist, I recommend enjoying a smoothie 3-4 times a week, or every day but only if you you vary the ingredients each time. For instance, if you enjoy an almond milk, mango banana-based smoothie on Monday, make sure you switch it up and have a coconut water and kale-based one the next day. Yes, you can safely have a wholefood smoothie every day, but you must vary the milk, veggies and the fruits to provide your body with a broad spectrum of nutrients throughout the week.
Choosing Your Smoothie Equipment
Before you even start making smoothies, you'll have to get the equipment you'll use. Blenders are the most popular choice since they can handle all types of chunky, raw ingredients including hard items like frozen produce, ice and hard produce like apples or carrots. A high-powered blender is definitely your best bet to always end up with that super smooth, well-blended drinkable or soft-serve consistency.
If you prefer a thinner texture, a food processor could be effective, although it may get a bit messy. For individual servings, portable blenders a super handy and can't be beat.
Smoothies On A Budget
I'll be honest, smoothies are the perfect way to get the most bang for your grocery buck. They are a quick and easy, nutritious meal that can easily help you use up any leftover fruit and produce before it spoils. In addition, you can make smoothies rather cheaply by buying fresh greens and other produce on when it is on sale, or from the discount section of your grocery shop.
Many grocery shops nowadays have bagged fruit and veggies that may have not made the cut for display and are sold at half price. The only thing wrong with them is they are misshapen, blemished or not as "perfect" as stores like Coles and Woollies would like to provide. Coles supermarkets do a fine job of this with their "I'm Imperfect" range and Woollies with their "Odd Bunch" range.
5 Free Oh-So-Good Recipes
Download a sample of my quick and easy wholefood recipes to try out this coming week!
Key Ingredients Used In Smoothies
Typically, smoothies are made with a combination of fresh fruit, vegetables, and a liquid such as milk or water. The wholefood ingredients are blended together to create a drinkable or thick and creamy beverage. Smoothies can be customised to fit any dietary needs or preferences, whether you are plantbased, have food sensitivities or health conditions. With a variety of flavours and combinations to choose from, there is something for everyone to enjoy.
Start With The Right Base
The foundation of any great smoothie is in the base ingredients. You'll want to choose a wholefood liquid that not only adds a little creaminess, but also provides essential nutrients without too many calories. My recommendation is to avoid dairy and choose low calorie options like unsweetened almond or oat milk, thirst quenching coconut water, or creamy coconut milk, depending on your dietary preferences and nutritional needs. These choices not only enhance the flavour of smoothies, but they also contribute to the overall healthiness.
For some, combining dairy-based options like Greek yoghurt or cow's milk can irritate the gut when blended with greens or fruits, especially citrus. If you really want to use dairy, try an organic. clean whey protein powder shake and add nutrients in a more easily digetsable milk.
Main Smoothie Ingredients:
Milk or water: the liquid you use can be simple tap water or something more nutrient-rich like coconut water, whey protein shake, or plantbased milk.
Fruits and veggies: this is where smoothies get their fibre-rich nutrients from and provides you with a powerhouse of plantbased nutrition all in one tasty meal.
Natural thickeners: some people add ice or frozen bananas to their smoothies to make them thicker and more like the consistency of serve ice cream. If you are diabetic, alternatives to banana include avocado, steamed cauliflower, yoghurt, and nut butters.
Combining these basic ingredients makes a surprisingly delicious smoothie recipe suitable for those looking to heal and nourish the gut while rebalancing body weight.
Are Smoothies Better With Milk Or Water?
You can use any kind of dairy or plantbased milk or just water, and combine with your greens, high fibre fruit, nuts, and herbs to create your own unique recipes. Here's some liquid variations to try:
Almond milk: rich in magnesium, a great low calorie alternative to dairy
Coconut milk: another great replacement for dairy milk and easily digested, it has a lovely thick consistency and a rich, creamy texture.
Coconut water: a nutrient dense water extracted from young coconuts that is very hydrating and fabulous to include after sport or the gym.
Cow's milk: if you are not sensitive, this can make a wonderful creamy pudding but is higher in calories than plantbased options and can irritate the gut.
Oat milk: an easy-to-digest, low-fat, low-sugar milk that also provide healthy fibre and a creamy flavour.
Soy milk: higher in protein than other plantbased milks, soy is great option if you are sensitive to dairy or vegan.
No matter which version of milk you choose, adding smoothies to your meal plan each week is a fabulously delicious way to get more fibre, eat a little more plantbased, and consume a well-balanced meal.
The Healthiest Smoothie Ingredients
Follow these tips for making smoothies that are well-balanced and super tasty.
Add Leafy Greens
For a high fibre, nutritional boost, consider adding a generous handful of leafy greens like spinach, shredded kale, watercress, or Swiss chard. Greens are naturally rich sources of essential vitamins, minerals, and antioxidants while also adding vibrant colour to your smoothie. Don't worry; the taste is often completely masked by all the other ingredients, so your smoothie will still taste delicious.
A little helpful meal planning tip is to freeze your green first. When you freeze spinach and kale, the frozen leaves shatter like glass if you squeeze them. I often wash and toss some in a Ziplock bag and freeze. When I need it for smoothies or other baking, I just crush the bag and tip out the flakes. So easy!
Load Up on Fresh, High Fibre Fruits
Fresh fruits are the super stars when it comes to smoothies. They provide natural sweetness, dietary fibre, and a wide variety of vital vitamins and minerals. Berries, bananas, mangoes, and avocados are popular choices, but don't be shy to experiment with different combinations to discover your favorite flavour combinations. Explore more exotic fruits as well such a dragon fruit, passion fruits, lychees, and coconut meat.
Add Protein For Blood Sugar Balance
To make your smoothie more satisfying and nourishing, include a source of protein. Adding protein to your smoothie can help improve satiety, increase muscle mass and strength, and aid in weight loss. Plus, it's an easy way to get an extra boost of nutrition without having to spend time preparing meals. This is especially helpful for those on a lower carb lifestyle, have blood sugar issues, or who are diabetic.
Consider adding organic non-GMO tofu, an organic protein powder (such as whey or plant-based varieties), pumpkin and chia seeds, nut butters, or even eggs to your smoothies.
Boost The Nutritional Profile With Superfoods
Superfoods like acai puree, bee pollen, chia seeds, chlorophyll, flaxseeds, hemp hearts, and spirulina can make your smoothie next level. These ingredients are jam-packed with essential nutrients, including omega-3 fatty acids, antioxidants, and plant-based protein. Just a tablespoon or two can make a huge difference.
Watch The Sugar Intake
If your smoothie needs a touch of sweetness, opt for natural sweeteners like honey, maple syrup, or dates but use them sparingly. They provide a healthier alternative to refined sugars and complement the flavours of your other ingredients. If you are diabetic, you can try natural sweeteners such as stevia that won't trigger a spike in blood sugar levels.
Add In Healthy Fats
Healthy fats are crucial for your overall well-being. I recommend adding in a source of healthy fat from almond butter, coconut oil, or an avocado to your smoothie. These ingredients not only enhance the texture but also provide sustained energy and support brain health. Smoothies based on high fibre and healthy fats are also excellent meal replacements to help rebalance your body weight naturally.
Experiment With Herbs & Spices
You might not think to flavour your smoothies with these, but herbs and spices can boost the nutritional profile of your smoothie recipes while offering additional health benefits. Try adding anise or cinnamon for a warming effect, turmeric and ginger for medicinal support, or fresh mint for a refreshing summer kick.
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5 Free Oh-So-Good Recipes
Download a sample of my quick and easy wholefood recipes to try out this coming week!
Batch Cook & Meal Prep
I couldn't leave you without sharing just how easy smoothies are to batch cook and meal prep. Yes, you can easily meal prep smoothies by preparing all the ingredients ahead of time. Whether you use pre-chopped frozen fruit and veggies or prefer to prepare your own, you can add the produce you'll use to a container for easy blending later in the week. You can even puree some ingredients if you plan on making smoothies over the next few months. When you are ready to blend, drop all the ingredients together and blend. Its so easy!
Make 'Smoothie Blender Drops'
If haven't heard of this, you are seriously missing out. As I suggested above, you can puree certain smoothie ingredients for later. You do this by adding the puree mix to ice cube trays and freezing. Then you can store them in a sealed container until you need them. Mix and match the 'blender drops' to create pre-made smoothie bags ready to add to your blender.
→ For more expert meal prep tips, and time-saving meal planning hacks, head over to my Meal Prep category and discover how to make nutritious and delicious meals in advance.
Mastering the art of making the perfect smoothie just requires a focus on wholefood nutrition. The rest is your own creativity and culinary preferences. By selecting the right ingredients and balancing flavours you love, you'll be able to create a delicious and nutrient-packed beverage that satisfies your taste buds and nourishes your body.
Remember to experiment, have fun, and tailor your smoothies to your unique preferences and dietary needs. With these expert tips in mind, you'll be well on your way to smoothie perfection. Cheers to good health, one sip at a time!
Want more wholefood recipes like these? You might like my That Wholefood Low Carb Life! cookbook full of easy recipe ideas! There is even a Practitioner-led version of the cookbook to provide you with amazing support to help you nourish and eat healthier. Click here to grab your copy!
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
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