How to make a healthy smoothie
Smoothies have become really popular and they are a great alternative for quick breakfasts and snacks. We are sharing with you our top tips for how to make a healthy smoothie.
Smoothies are great for kids who might be fussy eaters or have sensory issues with food. You can pack in lots of nutrients into a yummy smoothie and they are good options for a quick breakfasts the kids can drink in the car on the way to school.
According to naturopath, Kirily Thomas, "a nutrient dense smoothie in the morning can set up your blood sugar for the day, feed your beneficial microbes and give you a boost of protein and general nutrition when your body needs it most."
There is no limit to your own imagination when it comes to making a smoothie. You really can put anything in it that you want! But here are some basics to get you started on the right track.
To make a smoothie, you will need a good blender, bullet type blender or thermo machine.
Start your smoothie with a liquid base
One cup of liquid is generally a good base for one serving. You can choose from:
- plain, filtered water
- coconut water (good for hydration and replacing electrolytes)
- fruit or vegetable juice
- milk or plant-based mylk (great for a creamy texture)
- cold iced tea or herb tea
- kefir (a fermented milk drink good for the gut)
Add fruit to your smoothie
This is where you can get creative and make whatever combination you like. You can use frozen or fresh fruit. If you are using fresh fruit, add a few cubes of ice to your smoothie to get it nice and cold.
You might like to store little bags of frozen fruit in the freezer ready for smoothies. This is a great way to reduce food wastage too. Chop up any fruit you have that is not going to get eaten and pop into freezer bags, ready to go.
Here are some fruits that go well in smoothies:
- stone fruit
What about vegetables in smoothies?
Green smoothies are made from adding leafy greens to your smoothie for extra nutrition. Spinach is a good one, especially for kids as the taste is hidden well by the fruit.
You can also use other vegetables like carrot and beetroot in smoothies.
Supercharge your smoothie
Supercharging your smoothie takes it from a healthy snack to a great opportunity to pack it full of nourishing ingredients and supplements. Here are some things you might add to your smoothie to boost the nutrient content.
- cacao powder
- maca powder (good for balancing hormones)
- protein powder
- yoghurt or coconut yoghurt
- spices like cinnamon, turmeric, nutmeg, ginger and vanilla
- nuts and seeds (chia and hemp are popular)
- bee pollen
- peanut or nut butter, tahini
- fresh herbs like mint
- raw honey, maple syrup or a fresh date (for sweetness if needed)
- coconut or MCT oil
- rolled oats
- green powders, fruit powders and supplements
- lactation smoothie mix (for breastfeeding mums)
Best Smoothie Combos
Use familiar and popular flavour combinations for the best results! Here are some yummy combos that are always popular:
- coconut water, pineapple, lime, mint
- milk, banana, cacao powder, nut butter
- almond milk, avocado, berries
- water, orange, spinach, ginger
Yummy Smoothie Recipes
Here are some of our favourite smoothie recipes!
- Apple Pie Smoothie
- Chocolate Tahini Smoothie
- Strawberry Shortcake Smoothie
- Super Green Tropical Smoothie
Bonus Tip! If you have leftover smoothie, pop it into an ice block mould!
Best Smoothie Cups
Once you have whizzed up your smoothie, pop it in an insulated smoothie cup so it stays nice and cold and you can drink it on the go. You can also take your reusable smoothie cups to your favourite cafe and grab your smoothie to go, without using single use plastics!
Here are the ones we love:
These smoothie cups are pint-sized at 200ml, perfect for the little people in your family. They come with a silicone straw with a stopper and screw on lid, so are leak and spill proof!
The insulated tumblers from Cheeki are a 500ml and will keep your smoothie cold for up to six hours! They come with a stainless steel straw.
FUSION by MONTIICO
The Fusion Smoothie Cups are one of our favourites! Choose from three different base sizes, add a smoothie lid and your choice of silicone or stainless steel straw.
The great thing about the Fusion system is that you can buy extra lids and turn your smoothie cup base into a coffee or drink bottle making it really versatile!
So, there are our top tips for how to make a healthy smoothie! What do you like to put in your smoothie? Let us know!
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