Ready to learn my ultimate smoothie formula? Aka: How to make the best smoothie every time…
When I was new to making smoothies, I'd throw a bunch of random things into the blender, thinking it'd turn out fine! Well, I've had some pretty horrible smoothies because of this.
I've learned through a lot of trial and error that simple is best.And to save you from the same mistakes I made, I've come up with my basic formula below.
Simply choose one or two items from each category and you’re good to go!
As far as OPTIMIZER OPTIONS are concerned, I'll add protein powder if I want my smoothie to be more of a meal and know I won't be eating for a while after. Superfood powders and adaptogens are great, but definitely not necessary. I like maca for a boost of energy and spirulina for its detox properties. And adding cinnamon to your smoothie not only tastes good, but also helps balance blood sugar.
One last note that I find very important when having a smoothie - CHEW IT! Yes, take your time to actually taste and chew your smoothie. Try eating it with a spoon if you have to. This helps your belly register the meal and makes it much easier for your body to digest and assimilate the nutrients.
Basic Smoothie Formula
4-8 OUNCES LIQUID (raw coconut water, unsweetened nondairy milk, or no fruit green juice)
Volume depends on how thick you like your smoothie
1 SERVING PROTEIN POWDER or 3-4 Tbs. hemp seeds
Always look for a vegan protein powder without brown rice or a grass-fed collagen / bovine-based powder. The less ingredients the better. Personally, I prefer adding the hemp seeds instead — single ingredients are always best!
1-2 TBS. HEALTHY FAT (nut butter, hemp hearts, coconut yogurt, or 1/4-1/2 avocado)
Try a mix of several, such as 1 tablespoon nut butter and 1 tablespoon hemp seeds.
1-2 TBS. QUALITY FIBER (chia seeds, flax meal, acacia, or psyllium husk)
Fiber will add bulk to your smoothie and help keep you fuller, longer. If too much fiber is an issue for you, stick with 1 tablespoon of chia or flax vs. adding in the acacia or psyllium.
1 LARGE HANDFUL LEAFY GREENS (spinach, kale)
As much as you can handle. Try adding a few chunks of frozen zucchini or steamed cauliflower too! I promise you won't notice the taste. It just makes for a super thick and creamy smoothie. Frozen veggies are also a great low sugar swap for banana as you still get the creamy smoothie texture.
1/4 - 1/2 CUP FROZEN ORGANIC FRUIT (berries, pineapple, mango, cherries, banana, etc.)
Try to stick with low glycemic fruits such as berries. Only use up to 1/2 a banana per serving.
Optional: Ditch the fruit completely! Adding in frozen raw zucchini slices is a favorite way to get the creaminess of a banana without the extra sugar.
1 scoop greens powder
1 Tbs. raw cacao powder
1-2 tsp. spirulina (blue-green algae)
1 tsp. maca powder
1 tsp. freshly grated ginger
1/2 tsp. vanilla extract
fresh herbs (basil, mint)
several dashes cinnamon
TIME TO BLEND! Place all ingredients in blender and puree until thick and smooth. Put your greens and liquid at the bottom to ensure the greens really break down.
NOTES: If you don't have a high speed blender, I find that blending the greens with the liquid first, before adding the other ingredients, helps to make a smoother consistency.
Recipe developed for SWW™ by Erin Parekh