Smoothies 101
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Smoothies 101
Learn how to get the most nutrients from your smoothies.
Step up your smoothie game with these simple ideas and additions.
1. Know the basics
Opt for liquids that are unsweetened so that you limit sugar content to fruit and some sweeteners.
WHAT: Water, coconut water, iced coffee, kefir, milk, nut/soy milk, yoghurt, green tea
HOW MUCH: ½ to 2 cups, depending on desired consistency
2. Kale your vibe
Beef up the nutrient profile with some leafy greens and garden-variety vegies. Aim for a 3-to-1 or 2-to-1 ratio of vegies to fruit.
WHAT: Spinach, lettuce, kale, watercress, swiss chard, beetroot, carrot, broccoli, sweet potato, zucchini, celery, cucumber
HOW MUCH: 1 to 2 handfuls leafy greens, ½ to 2 cups other veg
3. Make it sweet
Fruit is not only a great way to add antioxidants; it also ramps up the fibre content. To maximise nutrition, add apples/pears/kiwifruit whole – skin, cores and all.
WHAT: ½ to 2 cups banana, frozen berries, mango, apple, pear, citrus, pineapple, grapes, watermelon, dragonfruit, kiwifruit, dried mulberries, 1 to 2 dates, papaya, pomegranate, honey, maple syrup, rice malt syrup, stevia
4. Fatten it up
Fat will help your body absorb nutrients from the fruit and veg, and also help to keep you feeling full and satiated.
WHAT: 1 tbsp nut butter, coconut oil or tahini, ½ avocado, ¼ cup seeds (pumpkin, sunflower, sesame), or coconut cream, dairy-free ice cream
5. Protein hit
Our bodies burn protein slower than carbs, so upping the protein ante will help stabilise blood sugar and boost metabolism.
HOW MUCH: At least 30 g per smoothie
WHAT: 1 to 2 scoops protein powder, ½ cup natural yoghurt, ¼ cup nuts, 1 tbsp chia seeds, 1 tbsp flax, 1 tbsp spirulina
6. No boring bits
Adding powders to your smoothie will pay dividends when it comes to both taste and nutrition. But the trick is not to go overboard. Limit your supplements to one or two.
WHAT: Cacao nibs, buckinis, ginger, turmeric, mint, basil, cinnamon, nutmeg, probiotic capsules, marine collagen, greens powders, 1 tbsp psyllium husk, matcha, maca, mesquite, shredded coconut, cayenne, pinch salt
NEXT: Add these delicious smoothies to you hitlist today.
