If you’ve read my previous posts, I answer why not all smoothies and healthy, and what makes a smoothie healthy (or unhealthy). Now if you’re curious about the steps involved in making healthy smoothies, you’re in the right place!
Making a healthy smoothie : These simple steps will help you make a smoothie that’s actually HEALTHY and FILLING!
Step 1: Choose healthy ingredients – berries, green leafy veggies, chia or flax seeds, and/or nut butters and soy milk or yogurt or greek yogurt. If you’ve read any of my previous blog posts, you’ll know exactly why I recommend these ingredients. Read the posts here. Optional healthy additions: amla, chlorella or spirulina powders, toasted rolled oats or cooked quinoa.
Step 2: Choose the base of choice – liquid (soy milk) or yogurt or greek yogurt. Or a mix of both milk and yogurt. Now yogurt really isn’t a liquid, but more of a thick base and that can give your smoothie a nice, thick texture. I do not recommend choosing a fruit juice of any kind because of the sugar content of juices (even if it’s got no added sugar, the fruit sugar gets concentrated and is quickly absorbed without the fibre to slow down absorption). You could just choose some water as base, but that’s not going to give you enough protein to satiate and fill you up. So my choice is always protein as base. How about almond milk? Not enough protein again.
Step 3: Put in the liquid base and greens and berries and nuts butters (should you choose to) into the blender and blend! In summer you can also add some ice.
Photo by Daria Shevtsova from Pexels
Step 4: Add optional natural flavours such as mint leaves or squeeze lime juice or a pinch of salt instead of sugar or artificial sweeteners. Blend one more time with the flavour(s) of choice. You may also choose to add some amla or chlorella or spirulina powders for some extra antioxidants.
Step 5: Pour the smoothie out into a cup or bowl. Add chia/ ground flax for added nutrition and good fats. Now is also the time to add some toasted rolled oats or cooked quinoa if you want your smoothie to be a little more filling. Another very important point is this. Since I mainly recommend berries as the choice of fruits for smoothies, if you’d like some additional natural fruit sweetness, cut up a banana or an apple and enjoy it with the smoothie (from a bowl). Cut fruit is much better than blended fruit, because when you’re chewing the fruit instead of drinking it, the sugar is slowly absorbed. Enjoy!
You might have come across some other ways to make smoothies, but these are my steps for making healthy smoothies. I’m all about the nourishment and honestly do not care if my smoothie is a little runny or a little too thick sometimes. As long as it’s nourishing, I have no complaints! If you are a little more discerning, you can adjust your ingredients accordingly.
Now is there anything you shouldn’t mix in a smoothie? Yes! For a healthy and truly nourishing smoothie, do not use the following:
1. Added sugar or sweetened ingredients such as fruit sorbets, sweetened and flavoured yogurt etc.
2. Fruit juices. Even if the juice is 100% fruit juice with no added sugar, juices lack fibre and concentrate the natural sugars causing a sudden spike and subsequent drop in blood sugar levels.
3. Too many fruits. Berries are the best choice for blending into the smoothie because berries help control blood sugar levels but any other fruit is best eaten in its whole form. The natural fruit sugars are much slower to be absorbed when chewed and eaten. Which is why I recommend blending lots of veggies, and cutting up the fruit instead.
4. Artificial ingredients and flavourings. Please steer clear of artificial sweeteners and natural sounding flavours. Let all the flavours come from real ingredients. 4. When using fruits, choose real fresh (or frozen) fruits but not canned fruits in syrup.
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