With Summer here in full swing we tend to naturally crave things that are fresh, light, juicy and hydrating. Nothing beats a good green smoothie and while you can throw anything in a blender to make a smoothie, there is indeed an ‘art’ of smoothie when it comes to creating something that is nourishing, satisfying and also tasty!
A good smoothie should have a few essential components: Healthy Fats, Protein, Greens, Fruit, Liquid and Superfoods. The variations within this formula are endless! Yet making sure you tick all the boxes will ensure your success each time. Let’s explore these components a little more.
Healthy Fats:
Many people don’t necessarily think of fats when it comes to making a smoothie. Yet having healthy fats will not only bulk up the smoothie in terms of consistency, it will help boost your brain health, and leave you feeling satisfied for longer. The fats help balance blood sugar and offer sustained energy. Good fats actually help you balance your weight and also help to prevent heart disease, cancer, and inflammation in the body. Healthy fats perfect for smoothies may include avocado, coconut yoghurt or Greek yoghurt, chia seeds, walnuts or macadamia nuts, or coconut milk/cream.
Protein:
Just like healthy fats, having a protein element in your smoothie will help to sustain you and keep you full for longer- this is especially helpful if your smoothie is your main breakfast fuel as it will stop you reaching for other treats mid-morning! Protein not only helps to curb hunger, it also boosts metabolism and increases the body’s ability to burn fat. Protein, of course, is also essential for building muscle mass and bone mass, repairing your tissues and organs, and also lowering blood pressure. When it comes to adding protein to your smoothie, you can opt for whole foods such as chia seeds or hemp seeds, or try a high-quality protein powder. Keep in mind that not all protein powders are created equal! Do your research and find one that is based on natural whole foods and has no added sugars, fillers, preservatives or additives. There are some terrific brands on the market these days that make it easy for you.
Leafy Greens:
Dark leafy greens are like little love notes to your body! They are an excellent source of fibre, folate and carotenoids. Dark green veggies are a rich source of minerals including iron, calcium, potassium, and magnesium. They also provide important vitamins, including vitamins K, C, E, and many of the B vitamins. Some great choices include kale (considered one of the most nutrient-dense vegetables on the planet!), collard greens, spinach, watercress, beetroot greens, romaine lettuce, Swiss chard, Arugula and microgreens. Try and opt for local and organic where possible.
Fruit:
With a huge focus on paleo, keto and high protein diets these days, fruit can sometimes be seen as the enemy! Which of course, it is not! Fruit is one of nature’s most wonderful and nutritious gifts. Fruit is loaded with an array of vitamins, minerals, antioxidants and phytonutrients that assist with boosting immunity, warding off disease and keeping us looking and feeling youthful. Fruit is stacked with healthy fibre, folate, potassium and vitamin C. Eating a diet rich in fruit also offers a hugely reduced risk of many chronic diseases including cardiovascular disease and cancer. Some of the best fruit when it comes to smoothies includes bananas, pineapple, blueberries, strawberries, raspberries, papaya and mango. If you are trying to keep your fruit intake low, you can also increase your vegetable intake in smoothies- for example, pick just one piece of fruit and then add cucumber or even steamed and cooled pumpkin or cauliflower are delicious!
Liquids:
When it comes to liquid for your smoothie, there are an array of choices. Try and stick to something as natural as possible such as fresh coconut milk or even try making your own nut milk. Of course, you can still use dairy or soy, keep in mind these milks may not have the health benefits that a coconut or nut milk have and may not be suited to people with allergies or intolerances. You can also use natural fruit juice or even just plain water is fine too! If you are using milk from a carton, just always check the ingredients again to avoid sugar, additives, flavours or preservatives which can be common in store-bought plant milks.
Superfoods:
Adding superfoods is optional when it comes to your smoothie, yet if you’re looking for a little extra boost or some additional nutrients, superfoods are ideal. Superfoods are considered to be nutritional powerhouses that provide large quantities of antioxidants, phytochemicals, vitamins and minerals and each one has an array of health benefits. When incorporated into a well-balanced diet, these foods can promote heart health, weight loss, improve energy levels and even reduce the effects of ageing. Superfoods are also known to protect your organs from toxins, help lower cholesterol, regulate metabolism and reduce inflammation. All superfoods have their own unique properties and benefits, so it is worth doing some research and trying some out to see what will really benefit you. Popular superfoods that are terrific for smoothies include Maca, Cacao, Spirulina, Goji Berries, Acai, Mesquite, Hemp Seeds, Camu Camu, Moringa, Baobab, Bee Pollen, Chlorella, Lucuma, Maqui, Matcha, Turmeric and Wheatgrass.
Summer Time Green Smoothie Recipe:
Try this go-to smoothie recipe for an easy and delicious drink that offers the perfect fuel for when you’re on the go this summer.
Ingredients:
1 large frozen banana chopped
½ cup mango chopped
¼ ripe avocado
¼ cup of chopped cucumber
1 cup of your favourite dark leafy greens
2 tablespoons coconut yoghurt
½ – 1 teaspoon green powder (spirulina/wheatgrass/barley grass/green mix)
1 teaspoon maca powder
¾ cup natural almond milk
1 tablespoon plant-based protein powder
Method:
Blend all ingredients until super smooth and creamy, you can add a little more liquid to reach your desired consistency, this is pretty thick!
Pour into a tall glass and enjoy!
Makes 1 large serving