5 Must Have Smoothie Ingredients
Feb 16, 2022
I love making smoothies as they are a quick and easy way of incorporating a healthy breakfast on the go or refuelling post workout.
These are my go-to ingredients for a well-balanced smoothie that focuses on helping you get all your macronutrients – carbohydrates, fiber, healthy fats, and protein!
GREENS + PROTEIN + FAT + FRUIT + LIQUID = BEST SMOOTHIE EVER!!
GREENS (1-2 handfuls = about 1 cup)
Spinach, kale, mixed greens, swiss chard
Benefits: Leafy greens are packed with vitamins, minerals and fiber. Fiber from plants helps balance blood sugar levels to keep you feeling full for longer, helps with stool bulking, and helps benefit your gut microflora.
PROTEIN (1 scoop serving or 1-2 tbsp)
Protein powder (I recommend vegan protein powders for a low allergen protein powder, plant-based, or grass-fed whey) or you can add almond butter/peanut butter
Benefits: Protein balances blood sugars to keep you feeling full for longer, are building blocks for bones, muscle, cartilage, and skin. Protein functions within our immune system (immunoglobulins), they make up enzymes, hormones, and are made up of amino acids. For example, L-tryptophan and 5-HTP are amino acid precursors to make serotonin (happy chemical) and melatonin (sleep) hormones in the body.
* Note: whey protein is the most complete protein (containing all essential amino acids) source, isolated from dairy. Hemp protein provides the highest amount of protein from seeds.
FATS (1-2 tbsp)
Avocado, coconut oil, flax or hemp oil, hemp seeds
Benefits: fats promotes brain and nervous system health, supports making our reproductive hormones, fats are a main component of our cell membranes in the body, and fats can decrease inflammation in the body.
FRUIT ½ to 1 cup (fresh or frozen)
Banana, mango, raspberries, blueberries, strawberries, kiwi, peaches, cherries, etc.
Benefits: Carbohydrates in fruits are used as major sources of energy for fuelling the body, and fruits are also packed with many essential antioxidants, vitamins and minerals
LIQUID (1-2 Cups):
Water, dairy free milks (almond, coconut, rice, cashew, oat), coconut water
Healthy Smoothie Recipe
· 1⁄2 avocado
· 2 handfuls of spinach (or other greens)
· 250ml (1 cup) almond milk
· 2/3 cup of fruit (options of: frozen berries, strawberries, mangos, blueberries)
· ½ banana
· 1 date with seed removed – help naturally sweeten up smoothie
· 1 scoop of protein powder or 2 tbsp of almond butter
Option of adding in: 1 tbsp flaxseed, 1 tbsp chia seeds, 2 tsp cinnamon etc.
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