When it comes to blending up nutritious and delicious smoothies, there's a little bit of a science to the whole thing, although the recipe is super simple.
Here's my go-to formula basics for whipping up a healthy smoothie recipe:
Fruit or veggies (or both!)
What would a smoothie be without fruit or vegetables? They provide hydrating water and satiating fibre. I always make sure to include at least a cup of produce in my smoothie recipes. My go-to fruit is a frozen banana, which takes away the need for adding ice. I also love blending berries and adding a full spoon of passion fruit for extra vitamin C.
Protein
For a smoothie to stick with you for a while, it requires protein. There are many options, and my fave is plain Greek yoghurt. If you use kefir, you probably won't need to add any additional liquid. With the other options, you might—and that liquid could be water, milk, plant milk, or even 100% juice.
Healthy fat
This is another key ingredient for blending up a smoothie that'll fill you up. My favourite healthy fats to include are nut butter, raw coconut oil and avocado. You can also blend in hemp seeds, chia seeds, or flax seeds.
Whole grains
Add whole grains (hello, extra fibre!) in every meal. With a smoothie, it might seem tricky to accomplish, but I've found that rolled oats make a surprisingly awesome smoothie ingredient. Aren't oats good for weight loss?
And there you go!
Here’s some smoothie inspo to start creating those vitamin jam-packed creations and reset the body to start fresh in a new season!
1. Healthy Coffee Smoothie
If you're a coffee fan and are looking for a healthy Frappuccino, this healthy coffee smoothie with banana is for you. It's full of mocha espresso flavour and will help energise your day!
1/3 cup unsweetened oat milk
2 teaspoons unsweetened cocoa powder
1 shot espresso
1 banana, frozen
3/4 cup Greek yoghurt
1 Tablespoon almond butter
2. Mango Beet Morning Boost
Start your day with this delicious and healthy mango beet breakfast smoothie. If you don’t think beets—this smoothie just might change your mind.
1 small to medium size beet
¾ cup frozen mango
½ frozen banana
2 whole carrots
2 cups leafy greens (cos lettuce, spinach, beet leaves, etc)
1 cup water (give or take to give desired consistency)
a pinch of grater ginger
3. Post-Workout Smoothie
Super refreshing to re-hydrate and refuel after an intense workout.
1/2 cup strawberries
1/2 cup mango
1 cup ice
¼ cup plain Greek yoghurt
1 cup coconut milk
1/8 tsp salt
2 tbsp maple syrup
4. Lemon Blueberry Smoothie
This smoothie is so easy to make. It only takes 6 healthy ingredients and 5 minutes later you have a light, refreshing breakfast or filling pre-workout snack.
3/4 cup frozen blueberries
1/3 cup rolled oats
1/2 cup milk of choice
¾ cup Greek yoghurt (substitute with non-dairy yoghurt if desired)
1 tablespoon lemon juice (from 1/2 small lemon)
1 tablespoon chia seeds
5. Green Pea & Mint
With hints of fresh mint and sweet bananas, this bright green pea smoothie is a delicious way for autumn body reset.
1/2 cup frozen green peas
1 banana - preferably frozen
1 cup spinach
4 mint leaves - more to taste
1.5 cups almond milk - can sub milk of choice
1 tbsp Peanut butter
6. Peach Ginger
This ginger peach smoothie is loaded with more than just peaches. It’s super quick & easy to make and is bursting with nutrients from cherries, mangos, yoghurt, and a bit of your favourite milk! That little zing from ginger really takes this fruity goodness to another level.
2 cups sliced peaches, frozen
1 cup diced mango, frozen
1/2 cup cherries, frozen
1 teaspoon fresh ginger, minced
¾ cup yoghurt of choice
1/2 cups milk of choice
If you are rushing around in the morning, you can blend these up in advance and place them in cups in the freezer. Just take one out the night before and put it in your fridge, and you'll be ready to hit the road! If you have time to blend in the morning, you can put all the ingredients in a container in the freezer to just dump and blend in the morning.
Smoothies deliver a bunch of minerals, vitamins, and immunity enhancers and are a great drink to add to your diet. I hope you enjoy them all!
Keep glowing naturally,
Sonia x
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