I LOVE SMOOTHIES. I love them even more after learning how to make them correctly (did anyone else choke back completely unappetizing sludgy concoctions?). Also, investing in a proper blender has been a serious game-changer! We got a Vitamix several years ago and haven’t looked back. A good smoothie can save you when you’re on-the-go because it’s one of the simplest ways to get a balanced and nutritious “meal”, and – well – they’re just so darn tasty.
Smoothies tick off all the boxes for me, as a busy working mom. I know that the kids are getting a healthy and balanced “treat”, and it’s great for me on the days I’m running around and haven’t had the time to feed myself a sit-down meal.
This will change your life (okay, likely an exaggeration, but I did start by saying how much I love smoothies)! Introducing the tastiest way to build a smoothie:
- 1 cup of liquid
- ¾ cup of fruit
- A protein source
- A healthy fat source
- A touch of sweetness (pure maple/agave syrup, or 3 – 4 pitted Medjool dates)
- A few ice cubes (you can omit this if using frozen fruit)
- Extra add-ons (see below!)
1. Liquid
This forms the base of your smoothie (and should be the first thing added to the blender). Try a non-dairy milk – almond, cashew, oat – or coconut water. It will bring in more flavour than using plain water and avoids the added sugars from a fruit juice.
*Naturopathic Tip* I avoid using dairy in my smoothies. Cow’s milk can be inflammatory and immune-disrupting for certain individuals who cannot properly digest the milk proteins. Yes, the issue is with the milk proteins – NOT from the milk sugar lactose! In children, this can show up as skin issues (eczema), frequent infections (ear, bronchitis), asthma, allergies, and gut issues (gas, bloating, diarrhea). Adults reacting to dairy can have the same symptoms as children, as well as acne, joint pain, and painful periods.
2. Fruit
Use your favourite fruit, or combination of fruit, to add flavour, vitamins, and other nutrients to the smoothie. Frozen fruit are a convenient way of having the ingredients on hand year-round, as well as a nice way to make the smoothie cold without diluting it with ice cubes. Strawberries, blueberries, mango, banana, pineapple…let your imagination run wild!
3. Protein
Protein helps you feel satiated by balancing insulin levels and reducing carb (a source of instant energy) cravings. It’s also vital for the production of neurotransmitters (brain messenger molecules), balancing mood and promoting better concentration. Add two tablespoons of a nut butter (e.g. almond), or one scoop of high-quality protein powder to get your protein serving in the smoothie.
4. Fat
A good fat is a source of essential fatty acids, which give us glowing skin, shiny hair, healthy joints, brain power, decreased stress/anxiety, and so much more. It also plays a role in reducing cholesterol levels and the risk of cardiovascular disease. Like protein, fats are a great source of energy. The key is in choosing the right fats (polyunsaturated) and to eat them in moderation. Try adding ¼ cup fresh avocado, or 1 – 2 tablespoons of flax or coconut oil to the smoothie.
5. Veggies
Adding vegetables to a smoothie can be a hit-or-miss. I find that it needs to be the right veggie in the correct amount, to avoid being too fibrous (I’m looking at you, kale!). If you’re new to the veggie smoothie, try milder and easily blended ones, like spinach or cucumber. The superfood kale is a great option, too, but be sure to remove the fibrous stem – and this is where a really good blender comes in handy, to avoid a lumpy smoothie.
6. Flavour/spices
A touch of flavour or spice will round out your already-amazing smoothie. You only need ½ teaspoon to do the trick!
*Naturopathic Tip* Try one (or more) of the following to boost your smoothie with extra health benefits:
Cinnamon: lowers blood sugar levels, helps fight infections, and decreases inflammation
Cacao powder: high in antioxidants that promote heart and brain health, and helps to improve mood
Ginger: helps with nausea, anti-inflammatory for joint/muscle/menstrual pain, aids indigestion, and immune-boosting
Turmeric: improved brain function, lowers risk of heart disease, and anti-cancer
Lemon juice: high in vitamin C
Real vanilla extract: full of antioxidants
