Oh Soooo Smooth...ies!

The weather is finally warming up and the sun is shining, and when that happens my go-to, on-the-go snack and/or meal replacement is a smoothie! When I was younger, smoothies to me were more like fruity milkshakes- a treat after lunch or dinner. But now, I make smoothies practically everyday because they are a quick and easy way for me to get vital nutrients into my body while also filling me up. Some of you may think that you don’t know the first thing about making smoothies- but it really is SO simple! Just follow this basic recipe outline and you’ll be a smoothie expert in no time!

 

THE BONES OF A SMOOTHIE

  • 2-3 parts fruits or vegetables

  • 1-1 ½ parts liquid

  • ½ part thickener

This outline is what I use each time I make my smoothies! Now of course, I modify and make changes depending on what I need out of my smoothie that day. But following this outline has really made it easy for me to make sure my smoothies come out delicious and filling! Here are some options for ingredients and how to pair them.

Fruits and Vegetables 

I suggest buying frozen fruits and veggies- or even buying fresh produce, then freezing it! This way it cuts down on time when making your smoothies, keeps your fruits and veggies fresher for longer, and gives your smoothie that nice cold, icy temperature! These are the top fruits and veggies I use for my smoothies- and you can’t go wrong with any combo of these!

  • Bananas

  • Strawberries

  • Blueberries

  • Raspberries

  • Mango

  • Pineapple

  • Cranberries

  • Melon

  • Avocados

  • Kale (this tends to have a bitter taste, so make sure to pair with something sweet)

  • Spinach

Liquid

My favorite liquid to use in my smoothies is original, unsweetened almond milk! It gives my smoothie some good protein, while also letting the flavors of the fruits and veggies come through.

Thickener

I typically do not use a traditional thickener (like yogurt) in my smoothies. I usually go for things like protein powder, chia or flax seeds, or nut butter! Whatever you choose to use, make sure it is adding to the nutritional value of the smoothie and not taking away from it (i.e. thickeners that are high in sugar and additives are what you want to stay away from). Fruits/Veggies like avocado and bananas can also add to the thickness of a smoothie!

  • Greek Yogurt

  • Nut butter (peanut, almond, sunflower, etc.)

  • Chia Seeds

  • Flax Seeds

  • Protein Powder (this is great to use if you find one with low sugar- gives you added protein and helps keep you fuller longer)

  • Oats

  • Quinoa

Feel like supercharging your smoothie? Here are some superfoods that can help!

  • Gogi Berries

    • Tangy

    • An immunity-booster and a kind of "fountain of youth" for aging skin

    • Lower in sugar and a good source of fiber

  • Acai

    • Tastes like red wine and chocolate

    • Naturally low in sugar

    • Antioxidant rich

  • Maca

    • Caramel/malt-like flavor

    • Enhances energy, stamina, memory, and fertility

    • Energy without having any caffeine content

  • Matcha

    • Tastes earthy- like green tea

    • Energy booster

    • Great source of antioxidants and is virtually calorie-free

August 19, 2022 — Alison Velázquez
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