How To Smoothie The Right Way
Don’t let your smoothie derail your diet
Smoothies can be a great on-the-go breakfast (like this one) or the perfect post-workout snack (try this one). But when it comes to putting these drinks together, there is a fine line between healthy and total calorie-bomb-milk-shake status. So whether you’re making your own at home or getting it out and about, here is exactly what to use and what to leave for out for some actually healthy smoothies.
Step 1: Start with liquid
Your liquid base is essential for flavor and blending. So let’s start here. You can use whole cow’s milk or go dairy-free with an UNsweetened nut milks. My personal go-to is unsweetened almond milk or unsweetened pea milk. Skip the soy milk and oat milk, they add too much sugar.
Step 2: Pick a protein
Protein is what will make this smoothie actually satisfying and if you’re post workout, this is what will boost muscle recovery. Use collagen peptides, unflavored Hemp Yeah! protein powder, or add in a protein-rich food like 1/2 cup of plain Greek yogurt or 2 tablespoons of unsweetened nut butter.
Step 3: Fill in a fat
Healthy fats keep you from feeling hungry too quickly after that last sip, so don’t skip on these. Add hemp seeds, 1/4 of an avocado, or the 2 tablespoons of nut butter you used for protein will add in some healthy fat too.
Step 4: Add your veggies
Adding vegetables will give you that all important fiber fix that fills you up and helps to keep you focused and energized. So, veggies are an absolute smoothie must. Start with a handful (about a cup) and feel free to add more as you taste it. Some of my favorites here are spinach, microgreens, arugula, cauliflower, and zucchini…but you can try any veggie that you like.
Step 5: Watch your fruit
Too much fruit can turn this dream drink into a liquid snickers bar and undo all your hard work. You only want 1 cup of fruit! My top smoothie fruit picks are: blueberries, raspberries, a green apple, pineapple, or a banana. You can use fresh or frozen fruit, your call. But again, 1 cup.
Step 6: Wellness mix-ins
These are my favorite little add ons for flavor and an extra wellness boost thanks to their antioxidant or anti-inflammatory powers, but are totally optional! Try cinnamon, turmeric, ginger, matcha, moringa, or spirulina.
Step 7: Blend and Drink!
Blend it all together and add ice if the consistency is too thick. Then, drink up and enjoy an actually good-for-you smoothie!
For more tips on how to clean up your favorite meals or to get your own personalized nutrition and lifestyle plan, contact us here.
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