Smoothies - Do it for Your Health (Guide and 30 Recipes)

Sep 16, 2021

 by Leon Beeloo

Consider this post your Smoothie 101 Guide. How to do Smoothies right.

To grab the 30 Smoothie Recipes CLICK HERE

How to get Started - Smoothies 101

Smoothies are a quick and easy way to create a healthy and nutritious snack or meal that can be enjoyed at any time of the day. To create a balanced smoothie that will keep you energized and full throughout the day, make sure to always incorporating the following elements:

  • Fats (nuts, seeds, oils, dairy)
  • Protein (dairy, legumes, protein powders)
  • Fluid (water, seed/nut milk, juice)
  • Fiber (fruits, vegetables, seeds)

How to choose a Blender

There are countless options of blender on the market and they can become quite confusing. High-end blenders from brands like Ninja and Vitamix may cost more but will have some more advantages compared to the cheaper models. For one, you will notice a big difference in smoothie texture and consistency. Additionally, they will last longer, so if you plan on becoming a smoothie master then it is a point to consider.

Choosing a blender is a very personal choice but we suggest you do some research and choose the best one that is within your budget.

When making your decision make sure to also consider the ease of cleaning and size.

Blender Vs. Juicer

This is a common question, and the two appliances are often used interchangeably. However, a smoothie simply blends the entire fruit/vegetable into smaller fragments until it becomes a juice-like liquid. A juicer on the other hand, removes the pulp and only keeps the juice, leaving behind some vital nutrients and most of the fiber.

That doesn’t mean a juicer is terrible or anything, just keep in mind if you are looking for a complete breakfast/lunch or snack, you should go with a blender.

Frozen or Fresh?

Buying frozen fruit and vegetables, or even freezing them, yourself is excellent for preserving the produce, saving what can go ‘off’ and being able to store it for longer.

Store bought frozen fruit and vegetables are usually frozen at source, which means they may have even better nutritional content as they have not been transported of hours or sitting on a shelf in the store.

Another benefit of frozen produce is that they are available all year round, so you can buy your favorite fruit and vegetables all year round.

Organic vs. Conventional?

Another widely debated topic is that of organic vs. conventional produce. The western world has become very tribal when it comes to nutritional arguments, and this debate is no exception. It is near impossible to shop organic all of the time, or even most of the time. In addition, many people don’t have the financial flexibility to fill their fridge with organic.

The fact of the matter is that there is little to no nutritional difference between organic and conventional produce. In addition, the term organic is very loose and differs between country and brand. Some organic certifications only need to fulfil a certain number of requirements to brandish the logo on their products.

We also like to highlight the fact that many organic farmers also use natural pesticides and herbicides on their products.

If you have the means and flexibility, then it can be nice to purchase primarily organic. But for those that might not, don’t fret, simply aim to buy from local and trusted brands. As long as you’re getting regular fruit and vegetables.

Smoothie Making Tips - Enjoy!

Smoothies are super easy and intuitive, here are some success tips:

  • Make sure your blender is always clean and ready. It’s best to wash your blender straight after you use it. This way you will avoid the contents drying up on the surface, which will make it much easier to clean.
  • Do all the prep work with your fruit and veggies before; chopping, cutting, cleaning, slicing, measuring, and especially freezing.
  • To save even more time you can prepare smoothie packs in advance and freeze them. Place the fruit and vegetables (frozen is best, as they won’t stick) in a sealable bag or jar. Add in your dry add-in’s and then greens. When ready, add the smoothie pack straight into the blender along with any liquids and blend. The smoothie packs will keep up to 3 month in your freezer.
  • If your smoothie is too frothy, then add less liquid next time. When using ingredients such as avocado and banana you will generally not need to add liquid, as they have a high liquid content.
  • If your smoothie is too bitter this is a sign to reduce the greens and add some more fruit.
  • If your blender is having trouble reaching a smooth and creamy texture, try cutting your ingredients into smaller pieces.
  • You can boost the protein content of any smoothie from this pack by adding a serving or two of protein powder. The best flavor is vanilla or simply unflavored. When using a flavored protein powder, you may want to reduce the chosen sweetener, as the powder will have some of it already.

The Foolproof Smoothie Template!

  1. Choose your Base Liquid
    • Water
    • Coconut water
    • Plant based milk, unsweetened (almond, coconut, soy etc.)
    • Cow’s milk
    • Green Tea
    • Coffee
  2. Choose your Protein
    • Whey protein powder
    • Plant based protein powders
    • Protein powder blends
    • Greek yogurt
    • Cottage cheese
  3. Choose your Fruit
    • Berries
    • Mango
    • Banana
    • Pineapple
  4. Choose your vegetable
    • Greens: kale, spinach, swiss chard
    • Beets
    • Sweet potato
    • Cucumber
    • Celery
    • Avocado
  5. Choose your healthy fat
    • Nuts: walnuts, pecans, almonds, cashews
    • Seeds: flax, hemp, chia
    • Nut butters: peanut, almond, cashew
    • Coconut milk, canned
  6. Choose optional Add Ins
    • Oats
    • Cinnamon
    • Ginger
    • Turmeric
    • Matcha
    • Acai
    • Maca
    • Honey
    • Dates

To grab the 30 Smoothie Recipes CLICK HERE