How to make healthy smoothies

I am a smoothie addict, in case you haven’t noticed. As a smoothie lover, I’ll show you in this post, which type of ingredients are needed to make a healthy smoothie.

Nutritionists have made enough studies to know that you need five basic ingredients to make a beverage that’s tasty, nutritious and filling.

The ones to keep in mind are:

• Liquid base,
• Fruit,
• Veggies,
• Spices and/or greens
• Ice.

To follow the dietician’s suggestions, smoothies should be made essentially of nutritious healthy greens, fruits and water.

Registered dietitian Anna Taylor explains that smoothies can quickly become an unhealthy minefield. You mix lots of peanut butter, nut or almond butter, coconut milk, soya milk, and before you know it, is becoming harmful.

But it doesn’t need to be that way.

Here is how to prep a healthy smoothie early in the morning

After a long or short night of sleep, one of the best things you can offer your body and mind is a smoothie. Yes, a sound breakfast, that’s right, you wouldn’t find anything better to start the day than a healthy green smoothie.

Are you asking yourself why?

Take your blender out, start assembling the ingredients.

Pick and wash a handful of spinach and put it aside.

Then assemble two to three superfoods of your choice, such as:

• Acadia,
• bee pollen,
• baobab,
• cacao,
• maca,
• And turmeric, that will cleanse your immune system before bedtime.

The good news is that smoothies can be made under 3 minutes.

Steps to prepare a nutrient-rich smoothie

We figured it would be handy to design a sort of formula for you to follow.

You may have most of the ingredients in your cupboard – otherwise, do check first!

I’ll walk you through the whole process on how to make a variety of smoothie recipes.

So here you go:

Step 1: Choose your charmer base

I bet you have an idea, but fear not, I checked with our nutritionist friends, and the water liquid come out as the ideal base.

If you like your smoothie runnier, you simply add more water.

However, it is acceptable to add (as base):

• Plain natural yogurt,
• Almond milk or coconut unsweetened milk,
• Herbal tea (ginger, *matcha green tea)
• Juice of one entire lemon or lime.

Tip: use vegetables with high water content for your smoothie base – pour in less water and instead add 8-10 sliced cucumber or celery as good for stomach with its anti-inflammatory properties.

Portion recommended: 1-2 celery stalks.

*Fashion models do like sipping match tea.

Step 2: Add sweetness to it

To make sure your smoothie is delicious and nutritious, you must add natural sweetness, that preferably from fresh fruits such as:

• These are naturally sweet: Apples, pears, mangos etc. But let’s be honest, if you don’t have frozen fruits, just pick whatever it is in season.

Some top sweeteners you can add to your smoothie:

• Blueberries – these little berries, are super rich in antioxidants, vitamin K and C. Buy a frozen bag or two to keep it in the freezer. These are ideal in smoothies, yogurt or in your oatmeal.
• Pears, apples, contain so much fiber pectin and help intestinal cavity wall, reduces and balances the bacteria in the gut.
• Pineapple – alone has amazing nutrients (Bromelain). It is known for its anti-inflammation compounds, to help your digestive system. Be aware they are high in sugar.
• Raspberries and strawberries are loaded with antioxidants.

Hint: Try our blueberry and cherry smoothie powerhouse to get a handful of vitamins and minerals.

Step 3: Add veggies, greens and/or spices

Time to add additional healthy leafs and spice things up a bit.

By adding kale and/or spinach, it will turn into a green color, whilst packing up the required vitamins and minerals that your body needs for the busy day ahead.

Spices, also, deliver that special flavor among other nutritional benefits.

• Go for ginger or ginseng. Both contain anti-inflammatory compounds to help protect your body.
• Cinnamon is loaded with antioxidants, balances and controls blood sugar. But, it also contains solid and respectful levels of anti-inflammatory properties.
• Nutmeg is known to fight and/or relief pain, thanks to anti-inflammatory capacities.

Time to compose your healthy smoothie recipe

For a fine smoothie breakfast recipe, pour around 350 ml of filtered water as base.

Gather the ingredients listed from above and pour into your blender and turn it on to make it liquid or creamy.

If you fancy a bit of frosty creamy, pour in roughly 150-200 ml of unsweetened almond milk and few spoons of 5% of Greek yogurt. Humm, so delicious.

The choice is yours.

Adding a bit extra liquid if needed to get your blender going. Remember, you should never force the engine.

There is no silver bullet to make a great smoothie. The key to the perfect smoothie is experimenting and explore your options. You’ll find that spices compliment well to each other, but don’t over do it.

You could try these to get inspired:

For a solid breakfast:

Mango Banana Breakfast Smoothie

• Chocolate banana maca smoothie
• Superfood smoothies
• Chocolate powerhouse

For any time of the day:

• Immune booster
• Energy boosters

• Green smoothie coming soon

Pour in and ENJOY it! Trust me, it’s that easy to make healthy smoothie recipes.