The Ultimate Smoothie Guide
The smoothie is a classic for a reason: A morning of nutrition packed into one low-effort, portable, and easily enjoyed blend! For regular smoothie drinkers, however, it’s easy to become tired of your go-to mix or be overwhelmed by recipes full of ingredients you’ve never heard of in your life, let alone have available in your pantry. Instead, we’ve broken down the elements that make up a good smoothie, so you can build your own recipe based on your flavour preferences, dietary restrictions, and access toingredients.
-
It’s All About That Base
Without a liquid base, you’ll be left with a very finely chopped salad in your blender!
While it might not sound very exciting, the ideal liquid base is water. Unlike fruit juices, water doesn’t add sugar or additional calories to your smoothie,and is a great way to work more hydration into your diet. Water is also flavourless, which can prevent your base flavour from clashing with your other ingredients!
If you prefer a creamier texture, a base of oat or almond milk is a great option, especially for those with lactose sensitivities or digestive troubles. To upgrade your milk alternatives, look for options that are unflavoured or unsweetened. Remember: your base is just the foundation, and you can add flavour boosters yourself (rather than use the ones hidden amongst “added sugars”).
-
Mix in the Muscle
To ensure stable, long-lasting energy, it’s crucial for your smoothie to be packed with protein – especially if you’re starting your day with one. A protein-forward morning can also prevent those hunger spikes and cravings that cause you to reach for the nearest, and not always healthiest, snack to tide yourself over.
Garden of Life’s vegan Raw Organic Protein Powder is an easy and effective way to enhance your smoothies or shakes, or try our Plant Based Sport Protein for a 30g punch of protein in each serving. To further supplement your protein intake, consider adding nut butters or high protein yogurts.
-
Go Green
Believe it or not, those iconic green health smoothies aren’t just that colour for fun! Adding vegetables such as spinach and collard chard is a great low-carb way to load your smoothie with lots of minerals and fiber. While those leafy greens are smoothie classics, lesser known options include cauliflower, zucchini, cucumber, and celery.
If all this vegetable talk is making you nervous, consider adding in some apple to cut the bitterness. Granny Smith and Macintosh apples contain more complex carbs than most other well known varieties, and their low glycemic index scores prevent blood sugar spikes, useful for those monitoring their blood sugar levels(or just for those who don’t want to sugar crash before lunch!). For an anti-oxidant option, fresh or frozen berries can also brighten up the flavour of your smoothie. The only downside? You might lose that iconic green colour!
-
Get Those Healthy Fats
If you’re a fan of a thick texture, a good binder is likely central to your smoothie experience. While banana is a long-time favourite of many smoothie drinkers, excess sugar avoiders should consider the swap to avocado. Not only does avocado provide that thick, creamy texture you’re craving, but it’s also a source of healthy fats, which are crucial to your body’s cell growth and energy levels.
For those who prefer thinner smoothies, options such as hemp seeds, chia seeds, and flax seeds will still bring the healthy fats while being packed with fiber.
-
Bonus Tips!
Now that you have your ingredients picked out, try out some changes to your smoothie format! If you like visualizing your meal, pour your smoothie in a bowl topped with your chosen ingredients. This also adds some textural variety and can help prevent flavour fatigue.
For action-packed days when every second in the morning counts, portion out most of your ingredients the night before and store your pre-mixed smoothie in the fridge. Just make sure you don’t add protein powder or any seeds yet, or they’ll absorb the other ingredients!
Finally, if you’ve mastered this smoothie and are looking for new ways to incorporate clean and nutritious meals into your diet, check out Garden of Life’s Garden Recipes for everything from overnight oats to peanut butter cups!
Conclusion
Starting your day off right with a smoothie doesn’t have to be overwhelming or intimidating. If you keep your nutrition goals in mind and ensure you have ingredients checking those boxes, you’ll be creating new favourite recipes in no time. Happy blending!
