The perfect smoothie is a delicious, nutritious blend of different fruits and vegetables that pack a punch of vitamins and nutrients. A well-made smoothie can be an excellent meal replacement or even a snack to get you through the day. The key to making the perfect smoothie is knowing what ingredients to use, how much of each ingredient to put in, and having a blender that will turn it all into the perfect smooth consistency. In this blog post, I will show you everything you need to know about creating the perfect smoothie!
Since I became vegan nearly 13 years ago, I have enjoyed a huge number of smoothies. At the start of my vegan journey (and when bought my first blender), I would throw anything and everything in the blender. Carrots, apples, and pineapple with Chinese kale. This really wasn't especially tasty and the brown sludge was not especially appetizing but if you know me, you'll know that I will pretty much eat anything (as long as it's vegan).
I then went through a ‘super foods phase' and bought all sorts of these supposedly health-boosting substances off the internet for quite high prices. Again, I would throw any of these superfoods into my smoothie but it was not good for the pocket book.
I am happy to tell you that I have now finally figured out smoothies. I have found the perfect smoothie formula for me. I feel pretty confident that it will work for most of you too.
In the past 10 years, smoothies have become incredibly popular. The rise in popularity is due to convenience, taste, and high levels of nutrition. Smoothies are great because they're quick and easy to make for breakfast or a snack on the go (i.e., anytime). They can also be made in bulk which makes them perfect for taking with you when traveling. Personally, I love smoothies for breakfast in the warmer months. They are a super way to get some fruits and a serve of vegetables as well as a good amount of liquids to start your day. If you start your day with a smoothie, chances are the rest of your day will go a bit better (at least as far as diet is concerned).
But how to make a good smoothie?
There are a million smoothie recipes out there but wouldn't it be great if there was a way to make sure that your smoothie that was pleasantly thick with a smooth consistency that tastes as it came from your local hipster juice truck for $12 a serve? Well, there is! Simply use this smoothie formula to use whatever is in your refrigerator to make the most delicious smoothie!
If you like this formula, you also have the opportunity to download this as a PDF. Simply add your email address to access it! Good luck and enjoy experimenting with this smoothie formula!
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Side note: You do not need a high speed blender to make a fabulous smoothie (we love our Vitamix) but it certainly makes it a whole lot easier if you do. If you don't have one, soak any hard items (like nuts) for a few hours beforehand so you don't end up with a grainy smoothie.
1. Soft Fruit
The purpose of this is to create some bulk without adding a lot of chunks and stringy bits of fiber. Most people use bananas as this is a fairly cheap soft fruit and it completely blends with little effort. Add 1 of these to your blender.
2. Flavorful fresh or frozen fruit
This is likely what will give most of the flavor to your smoothie. There are so many options here. Choose whatever you have available and add two handfuls to your blender. Note: dark berries are the most nutritionally dense.
This is what helps the smoothie stay homogenous for a good amount of time so you don't end up with a smoothie with all the greens at the top of your smoothie. Add 2 tbsp. of your binder of choice. Note: Flaxseed, chia and hemp seed are great sources of omega 3 fatty acids which might be hard to get into your daily nutrition otherwise. Oats are a low-fat and whole-grain binder.
- Ground flaxseed (or whole if you have a high-speed blender)
- Hulled hemp seed
- Chia seeds
- Nut butter
The easiest way to add some satiating protein to your smoothie. Do you technically need to add protein? No, but it might help prevent snacking in an hour's time. You can also consider adding tofu (silken or firm) but you'll need more than two tablespoons due to the water content of the tofu. Of course, we recommend you go with a vegan one. There are so many available and many have a blend of different proteins so you get a wider range of nutrients.
- Rice protein
- Hemp protein
- Pea protein
You'll need some liquid to get that blender moving. You'll need 1.5 cups of this however, if you add a lot of greens from the optional one, then add a little less liquid. This is due to the high water content of the greens. Some choices are:
- Coconut water
- Non-dairy milk
- Cold Tea
- Cold Coffee
6. Ice Cubes
Adding ice to your smoothie will help chill it. Omit this if you are using frozen fruit. Having a very cold smoothie can make it tastier and also can slow down how quickly it’s drunk.
You'll have a delicious and healthy smoothie as it is, but if you want to pack more of a nutritional and or a flavorful punch then consider adding in one of these optional ingredients.
Adding a handful of greens to your smoothie is a great way to make your smoothie more nutritious. This is the perfect way to use that spinach that is currently wilting in your fridge. Greens have a high water content so adjust the liquid a little.
Consider tasting your smoothie before you add more sweeteners, especially if the one you have on hand is from a refined sugar source (like agave)
While not necessary, if you have some in your pantry and it's gathering dust, then you might as well add a small amount to your smoothie.
If you are going to add a flavor booster, choose carefully. Some of these add a punch of flavor. Make sure it complements the rest of your ingredients.
If you are following a keto diet, then I suppose you might want some extra fat in your smoothie. Flax oil is a great choice as it has omega-three fatty acids which many people are not getting enough of.
- Flax oil
- Coconut Oil
We'd love to hear from you! Do you have any questions? Any favorite smoothie recipe you'd like to share with the community? Let us know in the comments below!