5 Easy Steps to Building Super Smoothies!

I’ll be the first to admit that sometimes I can get stuck in a smoothie rut and let’s be honest, it can get a little boring for the taste buds. Variety really is the key to keeping meals exciting and boosting your smoothies with a wide range of nutrients.

Smoothies are such a good “liquid meal”. Great to start the day, for lunch on the go or that 3pm pick-me-up. So here’s 5 super easy steps to help you get creative with your blender.

Most importantly keep it simple! There is nothing worse than a cup of murky brown sludge that doesn’t taste much better than it looks. Trial and error over the years has taught me that when it comes to smoothies less is more, so keep the number of ingredients to a minimum.

1.     Start with the base – that’s the liquid part. Start with 250ml per person and add more if needed:

  • Nut milks
  • Spring or filtered water (add nut butter to “milk” it up!)
  • Fresh vegetable juice
  • Coconut water

2.     Add some smoothie “body” and flavour – ripe seasonal fruits and/or veggies. A few ideas….

  • Berries
  • Banana
  • Peach
  • Mango
  • Pear (make sure it’s juicy)
  • Pineapple
  • Orange
  • Kiwi
  • Avocado
  • Cucumber
  • Baby spinach
  • Kale
  • Mint

3.     Boost up your protein with a couple of tablespoons of good quality vegetable or whey protein powder– this will keep you satisfied until your next meal.

  • Pea protein
  • Rice protein
  • Whey protein
  • Nut/seed butter (almond, cashew, tahini, sunflower etc)
  • Raw nuts or seeds (soaked overnight, only recommended for high power blenders)

4.     Add some healthy fats – they keep you satisfied and your skin glowing

  • Coconut oil
  • Avocado
  • Flaxseeds/oil
  • Chia
  • Hempseeds

5.     Supe it up with some superfoods! Get creative to maximise the flavour and health benefits of your smoothie. I recommend using just 1 or 2 at a time.

  • Maca
  • Acai
  • Cacao
  • Spirulina
  • Lucuma
  • Maqui berry
  • Cinnamon
  • Ginger
  • Turmeric

Tips:

Freeze chopped fruit for smoothies, not only does it make your smoothie thick and icy cold, it’s a great way of using up fruit that is bordering on overripe.

If you can invest in a high power blender they really do make the smoothest of smoothies! You can then add whole nuts such as cashews or almonds (soak over night to soften) to make your own nut milks in an instant.

Here’s three of my favourite smoothie creations, try them out and let me know what you think…..

Nutty Cacao Banana Smoothie

  • 250ml almond milk
  • 1 ripe banana (can be frozen)
  • 1 heaped T natural peanut butter
  • 1 rounded T pea protein powder (optional)
  • 1 t chia seeds
  • ½ t vanilla powder
  • Pinch Himalayan salt
  • 1 medjool date (optional)
  • Ice

Blend until smooth!

Spiced Pear and Cashew Smoothie

  • 250ml spring or filtered water
  • 1 very ripe pear
  • 1/3 cup raw cashews* (can be soaked overnight in water)
  • 1 t chia seeds
  • ½ t vanilla powder
  • 1t ginger powder
  • 1t cinnamon
  • Ice

Blend until smooth. *If not using a high power blender use 2 rounded T cashew butter instead.

Kiwi and Ginger Green Smoothie

  • 250ml spring/filtered water or coconut water
  • 2 handfuls baby spinach
  • 1 handful kale
  • 1 handful mint
  • ½ avocado
  • 1 ripe kiwi fruit (green or gold)
  • 1 small knob ginger
  • Juice from ½ lemon
  • 2t ground flaxseeds
  • 1T coconut oil
  • Ice

Blend until smooth.