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Making The Perfect Smoothie

How to Get Started

Smoothies are a quick and easy way to create a healthy and nutritious snack or meal that can be enjoyed at any time of the day. To create a balanced smoothie that will keep you energized and full throughout the day, make sure to always incorporating the following elements:


Fats (nuts, seeds, oils, dairy)

Protein (dairy, legumes, protein powders)

Fluid (water, seed/nut milk, juice)

Fibre (fruits, vegetables, seeds)



How to Choose a Blender

There are countless options of blender on the market and they can become quite confusing. High-end blenders from brands like Ninja and Vitamix may cost more but will have some more advantages compared to the cheaper models. For one, you will notice a big difference in smoothie texture and consistency. Additionally, they will last longer, so if you plan on becoming a smoothie master then it is a point to consider.


Choosing a blender is a very personal choice but we suggest you do some research and choose the best one that is within your budget.


When making your decision make sure to also consider the ease of cleaning and size.


Blender vs. Juicer?

This is a common question and the two appliances are often used interchangeably. However, a smoothie simply blends the entire fruit/vegetable into smaller fragments until it becomes a juice-like liquid. A juicer on the other hand, removes the pulp and only keeps the juice, leaving behind some vital nutrients and the majority of the fibre.


Without the fibre to slow down the sugar absorption you can end up having a sugar spike and slump, just keep in mind if you are looking for a complete breakfast/lunch or snack, you should go with a blender.



Frozen or Fresh?

Buying frozen fruit and vegetables, or even freezing them yourself is excellent for preserving the produce, saving what can go ‘off’ and being able to store it for longer.


Store bought frozen fruit and vegetables are usually frozen at source, which means they may have even better nutritional content as they have not been transported of hours or sitting on a shelf in the store.


Another benefit of frozen produce is that they are available all year round, so you

can buy your favourite fruit and vegetables all year round.




Tips

Make sure your blender is always clean and ready. It’s best to wash your blender straight after you use it. This way you will avoid the contents drying up on the surface, which will make it much easier to clean.


Do all the prep work with your fruit and veggies before; chopping, cutting, cleaning, slicing, measuring, and especially freezing.


To save even more time you can prepare smoothie packs in advance and freeze them. Place the fruit and vegetables (frozen is best, as they won’t stick) in a sealable bag or jar. Add in your dry add-in’s and then greens. When ready, add the smoothie pack straight into the blender along with any liquids and blend. The smoothie packs will keep up to 3 month in your freezer.


If your smoothie is too frothy, then add less liquid next time. When using ingredients such as avocado and banana you will generally need less liquid, as they have a high liquid content.


If your smoothie is too bitter this is a sign to reduce the greens and add some more fruit.


If your blender is having trouble reaching a smooth and creamy texture, try cutting your ingredients into smaller pieces.



The Fool Proof Smoothie Template

1. Choose a base liquid

  • Water

  • Coconut water

  • Plant based milk, unsweetened (almond, coconut, soy etc.)

  • Cow’s milk

  • Green Tea

  • Coffee

2. Choose your protein

  • Beans

  • Peas

  • Quinoa

  • Tofu

  • Organic Greek yogurt

  • Organic Cottage cheese

  • Plant Based Protein Powder

3. Choose a fruit

  • Berries

  • Mango

  • Banana

  • Pineapple

4. Choose a vegetable

  • Greens: kale, spinach, swiss chard

  • Beets

  • Sweet potato

  • Cucumber

  • Celery

  • Avocado

5. Choose a healthy fat

  • Nuts: walnuts, pecans, almonds, cashews

  • Seeds: flax, hemp, chia

  • Nut butters: peanut, almond, cashew

  • Coconut milk, canned

More add-in options:

Oats

Cinnamon

Ginger

Turmeric

Matcha

Acai

Maca

Honey

Dates


Lets Get Blending!


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