Smoothies 101: Smoothie Guide

Smoothies to me are like my insurance plan for the day. I know that if I drink a smoothie chock full of goodness I am fulfilling a few fruit and veggie servings along with plenty of other amazing things. The good thing about smoothies is that you can pretty much throw anything in your blender with some fruit and it will taste delicious. It’s hard to mess up. Here are just a few basics I learned along my smoothie making way.

I always use frozen fruit. I’ve become a smoothie snob in this way. I don’t really like smoothies that aren’t frozen and icy, and ice tends to water them down. Frozen fruit, it’s a sure thing every time. Bananas and mangos make for creamer smoothies while everything else is a little icier. I usually like to add a banana or some mangos with another fruit.

Smoothie packs make for really delicious thick smoothies. I love acai, pitaya, which is dragon fruit and has the most beautiful color, and tart cherry. Just make sure whatever smoothie pack you find is unsweetened. If I use a smoothie pack I either use it alone with some greens or with one other fruit and some greens.

Liquid is a necessity for making smoothies. I almost always use raw coconut water because I love the way that it tastes. If you want a creamier smoothie I suggest coconut or almond milk or any other non-dairy milk of your choice.

Greens are always a good thing. I always add greens to my smoothie. I feel like I rather get a more balanced smoothie then it just being a lot of fruit. Spinach is pretty much undetectable in smoothies. It’s a great starting point if you’re just getting used to green drinks.

There are a ton of extra things you can add to your smoothies to give it a huge nutritional boost. Some of my favorites are chia seeds, nut or seed butters, cocao nibs, coconut oil, dates, and goji berries. Chia seeds and other nut or seed butters will add some healthy fats along with some fiber and protein that will help keep you full longer. Coconut oil has a ton of benefits. Its also full of healthy fats, which will keep you full longer and give you more energy. It’s like a natural antibiotic and can kill off harmful bacteria, viruses and fungus. Sounds pretty amazing to me. Just make sure you get the un-refined kind so you get all of the amazing benefits. Cocao nibs and goji berries are full of antioxidants while dates will make your smoothies super sweet with an added punch of iron, magnesium and potassium.

I don’t always add protein powders to my smoothies, but when I do I stick to plant based protein. Hemp is my favorite, but I also like brown rice protein and pea protein.

Here is a list of some of the super-food powders you can add:

Spirulina-is actually a form of algae. It is very high in b vitamins, iron, and has some protein. Its super good for your immune system and will give you a major energy boost.

Cocao powder-chocolate in its most raw form. It’s full of antioxidants and minerals like iron, manganese, magnesium and zinc. It’s good for your body, and for your mind, as in it will actually uplift your mood. Sounds good to me!

Lacuma powder– is a fruit from a sub-tropical tree that grows in Chili, Peru and Ecuador. It contains many vitamins and minerals that are really good for your immune system and can increase physical endurance. It’s very sweet so can be used as a natural sweetener, and it makes smoothies super thick and delicious.

Maca powder-a Peruvian super food, it’s good for so many things. It promotes sexual function, can help with menstrual issues, boost your mood, increase energy, and help with acne. Just in case that wasn’t good enough, it tastes like a malted. Just try not to have more then 1 tablespoon a day.

Acai powder-extremely high in antioxidants, which makes it good for every part of you, from your skin to your heart.

Goji powder– a nutritional powerhouse. Has the highest amount of protein of any fruit. Goji berries are full of vitamins and minerals making them very anti-inflammatory. They also have 15 times the amount of iron than spinach! That’s exciting.

Baobab-very high in vitamin c. It’s great for your immune system, skin, and increases energy.

Camu camu-has more vitamin c than any other food. Enough said.

These are all examples of things you can add, but you don’t have to! I often just make simple smoothies with some frozen fruit and spinach. It all depends if you want a light snack or something more substantial. I hope this smoothie 101 gives you lots of smoothie making ideas.

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