From super healthy to not-so-much, smoothies are a great way to mix things up (literally!). I turned onto smoothies around March last year after getting a Nutribullet for my birthday – I quickly got overwhelmed and as I started making smoothies I was in the dark – I honestly had NO clue what to put in there except fruit. Not helpful considering too much fruit in your day is bad in itself hey!
So I thought I would share what I’ve learnt with you – and hopefully help you find your smoothie sass. And right back at you – if you’ve been adding something that I haven’t mentioned, do share! What I have learnt is that pretty much everything goes – just have fun.
For me, any smoothie needs a purpose of what meal its for or the ‘why’ – is it for breakfast, snack, after workout etc. This helps in deciding if it should be a fruit/sugar boost, protein or greens smoothie – what’s the difference I hear you ask!
A fruit dominant smoothie, i.e. one that has 2 or more fruits packed into its goodness is a sugar or carb dense smoothie. These are best consumed earlier in the day for a bit of an energy boost. I’d also recommend skipping fruit for the rest of the day to keep within daily recommended allowances for sugar consumption.
Some examples of fruit smoothies include a mixture of bananas, apples, peaches, plums, grapes, oranges etc and milk or water as the base. You can then add other things such as honey, chia seeds (more on these later on as well!), nut butters, etc.
Moving to greens smoothies, these pack a punch in nutrients. Chuck in some kale, spinach, a bit of fruit, some ginger or nut butter. These take a bit of time to get accustomed to but are great immune boosters! Many recommend starting with a less ‘green’ spinach such as baby spinach leaves to get used to the taste, as well as adding more fruit to spinach ratio in the beginning. Trial and error on this one!
What I have found works for me is a power packed protein smoothie. Mostly because I don’t get enough protein in general and this is a great way to do so – especially on days that I workout.
Phew finally! Here’s what I have in my smoothies
You can use any of your choice but I personally love Wazoogles at the moment, besides being incredibly nutritious, it contains no preservatives or artificial ingredients. You can buy Wazoogles from Faithful-to-nature.co.za (personal fav’s are the vanilla and kung-fu coffee)
Chia seeds (If your protein powder does not contain them)
Besides being loaded with tons of good nutrients that are incredibly good for both your body and your brain, chia seeds also offer a healthy fibre.
Oats are a great source of fiber, vitamin E, essential fatty acids as well as keeping you fuller for longer. I generally add around 2 tablespoons, don’t go too crazy if you are just making a smoothie!
Fruits – blueberries, strawberries
Any fruit will do but did you know blueberries are low in calories while still being nutrient dense?
Adding some sweetness to the smoothie but raw honey also provides great antioxidants as well as being great for restoring and improving gut health.
Ice and water
Finally top off any smoothie with ice and a liquid – I prefer water but you can also use milk (dairy, almond or soy depending on your preference).
Blend everything together and enjoy! As I mentioned, smoothies are about having fun and experimenting with what you like. There are a ton of great recipes online, but these can get overwhelming or you could end up with a full pantry of items you will never use again!