Ah the SMOOTHIE… have you ever had one before?
You know those drinks where you throw a ton of sh*t into a blender?
I know you know, because they are one of the EASIEST AND QUICKEST breakfasts or snacks that you can make, and you can jam so much goodness in!
Today I am here to chat with you about how you can really up your smoothie game by adding in nutrient-dense ingredients like fresh garlic, raw broccoli, heaps of kale…
HAHAHA just kidding! But for realsies – my best friend’s dad drinks that every day, plus a heap of protein powder (*YACK!*). I mean, he will probably live to be two hundred years old, but that just isn’t an option for me. No way!
I am still here to give you some helpful and possibly life-changing pointers on smoothie making though. I think at this point in my life I can call myself something of a smoothie expert (I’ll gladly toot my own horn on this one). But first let’s take a little stroll down memory lane…
I used to make the WORST smoothies ever. I had zero business making them. My smoothies would generally consist of a ton of fruit, whey protein powder, milk or soy milk, maybe a Greek yogurt and that’s about it. I used to feel terrible after these. Now don’t fret if that’s what goes in your blender too, I’ve got you!
I was building smoothies that weren’t health promoting, filling or fuelling. I also used to buy smoothies post-workout at the gym. Back then smoothie bars were kind of scary as well – some mystery sugar-infused whey protein powder and skippy peanut butter. SO MUCH SUGAR… and that’s just the first two ingredients.
A smoothie can be a magical health-boosting drink or it can be quite the opposite. When you do just throw a bunch of sh*t into a blender, you might really be shorting yourself at the end of the day – shorting yourself of a whole bunch of goodness and maybe leaving yourself feeling unsatisfied, hungry, and grumbly in the tummy? Making a smoothie is like anything else in life – if you want to get the most out of it you have to put some thought into it.
Okay I know what you are thinking now – really Miya? Is this going to take more time? Maybe for the first one or two smoothies you make, sure, but once you have a good base combo it’s smooth sailing ahead, and far more rewarding than throwing in all your fridge leftovers and calling it a smoothie! So how can you up your smoothie game easily?
Let’s dive into it!
To create a smoothie recipe that is health promoting – one that leaves you feeling full, energized, and happy in the tummy – start with these three things: a protein, a good fat and a source of fibre.
Here are some examples of each:
Protein: plant protein powder, collagen peptides, hemp seeds
Good fat: avocado, ground flax seeds, chia seeds, hemp seeds, dairy-free nut/seed mylk, nut/seed butters, coconut butter
Fibre: fruits and veggies, chia seeds, ground flax seeds, hemp seeds
These three things make up your smoothie base. I like to ensure a smoothie has these three components because they will help to keep you feeling full, energized, stabilize your blood-sugar levels and of course, promote healthy poops. Then you can add liquid, superfoods, and your choice of fruits & veggies.
When it comes to fruit, you may want to use berries as they are low glycemic – they won’t spike your blood-sugar levels. I love ingredients like pineapple too, I just ensure I also include healthy fats and don’t end up putting in two cups worth.
For liquid you can add a dairy-free mylk or water. I prefer using a mylk for breakfast smoothies as they will be more filling and have more good fat = more energy. Staying dairy-free here means less inflammation and fewer bowel-related issues. There are lots of options on the market now, just be sure to stick with unsweetened varieties to keep sugar consumption low, and read the ingredients – some companies add some unnecessary ingredients. A brand I love that is now available in Canada is Califia Farms. You can also make your own dairy-free options at home! Check out my video on YouTube here: How to Make Hemp Seed Mylk at Home.
There are a few superfoods mentioned above, like chia seeds, flax seeds and hemp seeds. All of these are easy to find, most conventional grocery stores carry them now. They are all abundant in fibre and good fats and have other nutritional benefits as well. There are SO many superfoods that you can add to your smoothie, it can get to be overwhelming. To get you started here are a few of my favorite ones, they are all easy to find.
MACA – an adaptogen, meaning it will help your body adapt and restore itself from things like stress. Also great for balancing hormones, a natural energy & mood boost!
Raw cacao – basically dessert. Full of nutrients. A great source of magnesium & iron to help calm the nerves and muscles.
Turmeric – a powerful anti-inflammatory.
Cinnamon – great for helping to keep blood sugar levels stable. A little pinch goes into most of my smoothies.
Matcha – powdered green tea leaves. Matcha contains caffeine, however it is slowly released so no crazy up-and-down feelings. One powerful antioxidant, so it boosts your immune system. It also contains L-Theanine which helps to calm the body, so it generally does not leave one with the jitters or anxiousness.
Medicinal mushrooms – no magic involved, however they are powerful! There are many types, but some of the most common are chaga, cordyceps, reishi and lion’s mane. All have different health benefits, but some examples are: relaxing the body, immune system support, mental clarity & focus, energy. Check out Four Sigmatic for amazing mushroom elixirs that can be added to your smoothies. You can use code BETOBLOSSOM to grab 10% off your order.
Just a heads up – when choosing superfoods to boost your smoothie, do your homework. Make sure they are the right ones for you. Some are not recommended for mothers that are breastfeeding.
I think that after reading this you should have a pretty good idea (well I sure hope you do) of how to build the ultimate feel-good smoothie. Instead of just throwing a bunch of sh*t into your blender, each item will now have much more purpose and it’ll make you feel even better knowing that you are fuelling properly.
If you would just LOVE some smoothie inspiration and more info on boosting your smoothies, I suggest checking out my smoothie eBook that you can find on my website How to BOOST Your Smoothies – available for easy download immediately wooo!
It wouldn’t be fair to leave you without some kind of DELICIOUS recipe though, am I right? Here’s my fave chocolate smoothie, cause who doesn’t love a little chocolate?
Chocolate-chip Energy BOOSTER
1/2 frozen banana
1 date, pitted
1/4 ripe avocado
2 tbsp cacao powder
1 tsp MACA (energy boost)
Collagen peptides (my favourite right now) or plant protein powder
1 tbsp hemp seeds
1 heaping tbsp raw cacao nibs (your sugar-free chippys!)
Dash of cinnamon
1 cup coconut or other dairy-free mylk
1/2 cup or so water
Ice if desired
Optional add-in: 1 tbsp natural almond or peanut butter. I recommend the brand Nuts to You – organic.
Method: add all ingredients to a blender and blend until smooth and creamy! Add more water if its too thick for your liking.
Happy smoothie making!
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INFO ABOUT ME:
ONLINE HOLISTIC HEALTH & LIFESTYLE COACH IN Toronto, Canada
CERTIFIED CULINARY NUTRITION EXPERT
Helping women find relief from anxiety by nourishing their mind, body, and soul with real food & self-love.
Health & Happiness,