Do you want to start making some delicious and nutritious smoothies but are not sure where to start? Are you looking for a formula to help you save on time and brainpower when in a time crunch, or just waking up? We’ve got you covered!
Step One: Choose Your Protein
One of the easiest ways to remember what makes a great smoothie is the two “P”’s: Protein & Produce! So a fitting way to start is to choose your protein! Protein will help make the smoothie more satiating, so you will feel full longer! Generally speaking, you’re probably not going to want to throw meat into a smoothie (yuck!), but fortunately there are other options
Protein powder is a quick and easy addition! If you haven’t used protein powder before, it can seem hard to choose which type so keep it simple. Look for something from a reputable brand, with an affordable price, and a flavour you’ll enjoy! If you know of others who’ve tried it in the past, ask them for assistance! See our recommendations below for some great local and Canadian companies to purchase from online or in store:
View protein powders available at Goodness Me!
View protein powders available at Well.ca
View protein powders available at Yes Wellness
Nuts and seeds are another great option, and are more likely to be vegan friendly! Peanuts, almonds, cashews and hemp hearts are all things good options. Nut & seed butters are also an option—peanut butter, almond butter, cashew butter, and sunflower seed butter all work great! Obviously, keep in mind any potential allergies with this one, and check to make sure there is actually a good protein amount if you’re going with the butters.
Silken Tofu is another excellent option! Or, you can mix and match any of these options!
step two: choose your toppings & Flavours
Here’s where the Produce part comes in! This is great for adding flavour as well!
Fruits such as berries, cherries, banana, avocado, peach, pear, and mango are all great to include! Note: Keep this to a max of about 1/2 cup as they can raise the carbohydrate level substantially.
Vegetables such as greens (spinach, kale, arigula), red pepper, cauliflower, zucchini, and ginger are also great to include.
Superfoods such as chia seeds, ground flax, cinnamon, tumeric, and goji berries will also be a great addition!
Others options include oats, mint, cacao nibs or powder, and unsweetened coconut. Note: Cacao nibs and powder are the unprocessed, original states from which chocolate comes! They are unsweetened and delicious!
STEP Three: choose your liquid
A popular base for smoothies is Cow’s Milk, which comes with its own amount of protein, plus other vitamins and minerals, but it’s not for everyone! Fortunately, there are plenty of options to choose from here as well!
Oat, soy, cocunut and almond milk are all great choices and each come with their own unique flavour and varying nutrient levels.
Unsweetened yogurts (ie. coconut, Greek yogurt), fruit juices, and water are also all excellent options!
additional notes
Save time in the morning by putting your ingredients, except for the liquid in your blender cup, though keep refrigerated over night if you’re using ingredients that will spoil if left out overnight. In the morning, simply add the liquid, blend, and enjoy!
Prep even further ahead by assembling all the ingredients, except for the primary liquid, in a Ziploc bag and storing in your freezer. Then simply add the ingredients from your bag and your choice of liquid to a blender when you’re ready to consume!
Some smoothies are best enjoyed immediately, while others can sit for 24 hours. Just know that texture can change if the smoothie is not consumed right away.
For a thicker consistency, add ice cubes, use frozen fruit/veggies, or use less liquid.
For a thinner consistency, add more liquid and use fresh fruit/veggies
There you have it! You can now start rocking your smoothie game for a quick and delicious breakfast and/or snack. Enjoy!