Making your own healthy smoothie may sound a bit complicated, but there’s an easy way to do it. Smoothies are a great way to get your dose of fiber, protein and healthy fats with every sip.
But some smoothies contain unhealthy mixtures of sugary juice, flavored yogurts and conventional produce. Before heading to your blender and making your own smoothie, know the anatomy of a healthy smoothie.
1. Choose Your Fruit
You can use fresh or frozen unsweetened berries, bananas, apples, peaches, pears, mango, and pineapple.
2. Add a Healthy Liquid
You can add water, unsweetened juices, almond milk, , soy milk, rice milk, coconut milk and coconut water.
3. Opt to Add a Vegetable
You can add spinach, kale, Swiss chard, cucumber, avocado and steamed vegetables like carrots, beets and cauliflower.
4. Choose a Healthy Addition of Fiber, Protein and Healthy Fats
You can add the following foods to enhance the nutrition of your smoothie:
Fiber: Ground flax seeds, chia seeds or hemp seeds
Protein: Nut butters such as almonds, cashews, pecans and walnuts, or raw nuts and hemp protein powder
Healthy fats: Flax oil, avocado, nuts, coconut oil or seeds
5. Add Some Spice and Flavor
You can add ground cinnamon, ground cardamom and vanilla extract.
Make sure you are adding one item from each group above to get the most nutrition you need. Are you into sweet flavors and thicker consistency? Then go for bananas and cinnamon.
If you want a savory flavor and thinner consistency, then try water and avocados. Make sure to use organic produce, so it is free from toxic chemicals.
You can experiment with new smoothie combinations and the time of day you are consuming the smoothie. Make a different variety for your morning, afternoon snack and dinner.