Smoothies are everywhere.
If a store is selling food, you can almost guarantee there’s some sort of smoothie maker in the back ready to blend up some magic. Problem is, smoothies are not always done right. Not everyone knows how to make a smoothie. And when they’re not done right, they lose their magic.
Want to know how to make a smoothie, while keeping its magic? It’s easier than you think.
A foolproof, nutrient packed smoothie is as easy as adding 5 foods and blending. A beginner can do this with their eyes closed.
These foods are where your smoothie is going to get its magic. A lot of places focus on juices. You’re going to focus on whole foods.
Your 4 foods will blend up a cool glass full of protein, fiber and healthy fats. And since you’re going to be doing your smoothies right, you’ll get at least 3 servings of fruits and vegetables without even blinking.
See? Magic.
OK! LET’S MAKE A SMOOTHIE
Open up your blender and throw in the following:
WHOLE FRUIT
Pick your favorite fruit (or fruits), and toss in 1 cup. Frozen fruit stays forever in the freezer and keeps the shake frothy and cold.
Bananas can be chopped up and frozen ahead of time also. They can make your smoothie extra creamy, especially if you’re skipping yogurt.
WHOLE VEGETABLE
Toss in 1 cup of whatever you like. Raw leafy greens, celery and cucumbers work great right out of the fridge. Beets, carrots, even butternut squash are great lightly steamed or roasted.
Skip the green powders. They’re closer to a powdered vitamin than an actual food. Whole veg will make sure you get every ounce of fiber you deserve, and keep you fuller way longer.
MAKE IT RICHER WITH PROTEIN
Think a cup of plain Greek yogurt, a scoop of your favorite protein powder, or a couple of tablespoons of any nut butter. Like fiber, protein will keep you full way after you’re done with your shake.
Extras like a few tablespoons of oat bran or oatmeal or a couple teaspoons of ground flax seeds can also add protein along with an extra hit of fiber and omega-3 fatty acids.
MAKE IT SIPPABLE
Adding 1-2 cups of liquid will let you control how sippable your smoothie gets. Less liquid gets you something closer to a milkshake. Add more and you’ll be straw-ready.
Great choices are coconut water, any kind of milk, coffee, even plain water. Go easy on fruit juices. They will add a whole lot of sugar and not much else. A splash can make tart fruits and veggies go down a little smoother. Just use a light touch.
JAZZ IT UP
Tossing an unexpected extra can be the difference between a good and great smoothie.
Cinnamon and nutmeg, lemon juice and cayenne pepper, vanilla or almond extract, or a couple spoonfuls of cocoa powder can all bring the magic to your smoothie.
Mix and match these however you like it. You’re the one drinking the smoothie, right? So there’s no wrong answer. Whatever you like is the right answer.
Aim for at least 2 cups of fruit and/or vegetables in each smoothie, and you’re a quarter of the way to meeting your daily needs.
If you need a little inspiration, check out these tried and true smoothie recipes.
Each of them are full of fiber, protein and healthy fat. If you find something you like, start mixing and matching until you find your magic.
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