Monday, 06 January 2014 00:00

How to Make the Perfect Smoothie

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Monday January 6 2014

I'd like to kick off the year by sharing Mind Body Green's article on making the perfect smoothie.  I *love* smoothies, and even though it's the middle of winter right now (particularly up here in Toronto, ON, Canada!) and this isn't necessarily the ideal time for smoothies, you can still keep this information in the back of your mind the next time you have a craving for this icy treat!


How To Make A Perfect Smoothie Every Time

by Danielle Preste-John


Lately it seems as though everyone is drinking green juice on the regular, and can’t get enough. But let’s not forget about the smoothies!

My love of smoothies actually goes way beyond juicing because I get in all my nutrients, plus I feel satiated afterward. Still not convinced? Here are some of the benefits:

  • They're easy to digest.
  • They're full of fiber.
  • They're a great way to sneak in your greens.
  • They're hydrating.
  • They're packed full of vitamins and minerals, if you make them right and load up on fruits and vegetables.


If you want to argue that smoothies aren’t filling, or aren’t a good source of nutrients, you just haven’t made them right. Here are my tips for the perfect smoothie:

1. Go non-dairy

Unsweetened coconut milk, almond milk, or coconut water are my liquids of choice, but whatever you choose, stick with non-dairy. It will be easier on your digestion and if you choose a coconut-based product, it will be high in electrolytes too.


2. Add in a healthy fat for staying power

Many people forget this step, but this is the key to giving your smoothie staying power. Mix in chia seeds, hemp hearts,avocado, or almond butter to add in some healthy fat. My favorite healthy fat to add is toasted coconut flakes with cinnamon.


3. Boost the health content with greens

Add in your favorite greens of choice to up the nutritional content. I promise you can’t taste them.


4. Choose a quality protein that works for you

Different things work for different people, but make sure you choose a protein your body tolerates well.

For some, this is egg white protein, others whey, and others raw-vegan protein. You may even want to skip the protein in your smoothie and enjoy something on the side instead. Whatever works best for your body is what you should go with in this case.


5. Experiment with spices

Spices are key in making your smoothies taste great. Plus they can add in additional health benefits. I love adding cinnamon to mine because of the taste, but also because it helps lower blood sugar. Play around with spices and see which ones you like best.


Below are are some of my favorite smoothie recipes:

Chocolate Cherry Smoothie

  • ½ cup frozen cherries
  • 1 cup unsweetened almond milk
  • 1-2 tbsp raw cacao powder
  • ½ avocado
  • Protein of choice



Tropical Fruit Smoothie

  • ¼ cup frozen pineapple
  • ¼ cup frozen mango
  • 1 kiwi
  • 1 cup coconut water
  • Handful of toasted coconut flakes
  • Protein of choice



Antioxidant Boost Smoothie


  • 2 cups fresh kale
  • ½ cup coconut milk
  • ½ cup water
  • ¼ frozen banana
  • ¾ cup fresh blueberries
  • 1 tbsp chia seeds
  • 2 tsp cinnamon
  • Protein of choice


Popeye Smoothie

  • 2 cups fresh spinach
  • 1 cup mixed frozen berries
  • 1 cup unsweetened almond milk
  • 1 tbs. almond butter
  • ½ tsp ginger
  • ½ tsp cinnamon
  • Protein of choice


You can find the original article HERE.

Read 4444 times Last modified on Tuesday, 11 February 2014 02:11
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