4. FLAVOR IT
This is one of my favorite steps. It’s where you take really good smoothie and make it special.
Let’s start with sweeteners. Ideally, most of the smoothies sweetness should come from fruit. If you’re using sweet and ripe fruits such as banana and mango, you should need little sweetener. If you do need to sweeten your smoothie, you can use (brown) sugar, but there are many ways you can sweeten your smoothie and add nutritional value or at least limit calories.
- Maple syrup
- Agave nectar
Just as any meal, a dash of salt can enhance the taste of your smoothie. To add extra nutritional value, use high quality sea salt such as Celtic sea salt, instead of table salt.
Adding spices will take your smoothie to the next level, both in flavor and nutritionally.
- Cilantro/coriander (green smoothies)
- Parsley (green smoothies)
- Cinnamon (adds a layer of sweetness, without adding calories)
- Vanilla (extract)
- Almond extract
As well as the following (a little will go a long way):
- Cayenne pepper
- Lemon juice
- Lime juice
How do you make a smoothie super healthy? Easy. With superfoods. This is where you take your smoothie to the next level in terms of nutrition. There are a plethora of superfoods you can add to smoothies to give it a massive nutritional boost.
Adding a tablespoon of healthy oil (e.g. fish oil and coconut oil) is an easy to way to turn a smoothie into more of a meal. Adding healthy fats help you absorb some of the nutrients, will make the smoothie more satisfying and help you feel fuller for longer. Instead of a tablespoon of oil, you can add some avocado, it’s full of healthy fat and will make your smoothie creamy.
Another awesome addition to your smoothie is protein. Like fats, protein transforms your smoothie from a snack into a meal. Protein takes longer to digest, stabilizes blood sugar, helpes you feel fuller and keeps hunger at bay. Protein is important if you’re using smoothies as a meal replacement or as a post-exercise snack. You can add protein powder (e.g. whey protein, hemp protein), which come in all sorts of flavors, or use foods such as cottage cheese, yogurt or milk (see step 3 above) as your protein source.
As with the previous steps, the following is just a list of what you can add, it’s not meant to be overwhelming, but just give you an idea of the possibilities and encourage you to experiment a little.
- Protein powder
- Coconut oil/ butter
- Flaxseed oil
- Fish oil
- Fresh sprouts
- Green powders
- Cacao powder
- Maca powder
- Aloe vera
- Acai powder
- Goji berries
- Spirulina powder
- Chlorella powder
- Wheatgrass powder
- Multivitamin powder
- Wheat germ
- Probiotic powder
- Ground flax seeds
- Hemp seeds
- Bee pollen
6. HOW TO MAKE A SMOOTHIE: BLEND!
Added all the ingredients? It’s time to blend! Start out on a low setting and work your way up to the top speed. It’ll take about 30 to 60 seconds – depending on ingredients – to blend. Pour, drink and enjoy!
Don’t stress when making smoothies. Learning how to make smoothies should be fun, experimental and stress-free. The more you experiment, the more you’ll find out what you really like. If you come up with some wild and interesting (and of course tasty!) concoctions, let us know in the comments below!
Did I miss your favorite ingredient or do you have a favorite smoothie recipe? Leave a comment and let me know!