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Smoothies are a fantastic way to get fruits and vegetables into our diets and can be a great addition to a wide range of diets. When executed correctly, smoothies can make a healthy and nutritious meal or snack full of vitamins and minerals the body needs to thrive. 

The ingredients you put into your smoothie matter. You might think you’re being good by adding plenty of fruits, but this can all add up and be extremely calorific having a negative effect on any weight loss goals you may have. In this post, we’ll discuss how to make the best smoothie possible as well as things to avoid. 

Things to avoid when making a smoothie

There are a few key things you want to avoid when making a smoothie including:

Too much fruit

You might think you’re being incredibly healthy by adding in tonnes of fruit to your smoothie, but there is too much of a good thing and that includes too much fruit. When you pack your smoothie full of fruits, you are loading it with sugar and depending on what fruits you add, your smoothie can soon add up to a similar amount of sugar as a can of cola! To combat this, ensure that you add 1 cup of fruit only. 

Too many added extras

Chia seeds, protein powders and nut butter can improve the quality of your smoothie, but it’s incredibly easy to go overboard. Just one tablespoon of nut butter has as many as 100 calories and a scoop of protein powder can have more. If you don’t monitor these amounts by following a recipe, you are at risk of having an incredibly calorific smoothie. 

how to make a smoothie

How to make a better smoothie

If you are looking to maximise the benefits of your smoothie, following my #FUNKY5 formula will ensure a recipe to success!!

Here is the #FUNKY5 formula

Fruit

As a rule of thumb, you should look to add just 1 cup of fresh or frozen fruit per smoothie. Some great fruits to add to your smoothie include low glycemix fruits that don’t raise your bloods sugars like berries. 

Greens

The great thing about smoothies is that you can pretty much add anything you want to them, including greens. The great thing about adding vegetables to your smoothie is the flavour – the sweetness of fruit mixes perfectly with the vegetables and makes for a super healthy, satisfying drink. 

I recommend adding leafy greens to help with immune-boosting properties. Leafy greens such as spinach and kale are perfect to add to your smoothie without overpowering it and a handful or two should be enough to give you all the goodness without compromising on taste and calories. 

Protein sources

If you’re making a smoothie as a meal replacement, you will need to ensure that you’re adding a protein source to it. When you add protein to your smoothie, it ensures that you are kept fuller for longer so that you don’t end up reaching for the snack drawer. Some of the best protein sources to add are 75g of Greek yoghurt, 100g of cottage cheese and a handful of tofu. If you have a sweet tooth and want to get protein in an easy way, you could always add flavoured protein powder.

Fats

For a smoothie to be healthy, it should contain good fats to satisfy your hunger and to aid in the digestion of the vegetables and fruits you have added. Fruits and vegetables contain fat-soluble vitamins and minerals that need fat to be properly broken down and absorbed by your body.

Fibre

We know that smoothies are full of fibre from the whole fruits and vegetables in them, but it can’t hurt to add a little extra fibre to balance your blood sugars, keep you fuller for longer and ensure regular bowel movements, To up the fibre content of your smoothies, you can add one or two of the following: Chia seeds, hemp seeds, or ground flaxseed

Liquid

When making your smoothie you want to ensure that you have enough liquid in it to give it a wonderfully creamy texture. You can add cows’ milk, or a dairy-free alternative such as almond, oat, coconut, or soya milk. Ideally, you should stay away from adding any fruit juices to your smoothie as this will significantly increase the sugar and calorie content in it. Ideally, you want to add your liquid to the smoothie first as this will help your fruit and vegetables blend beautifully. 

Healthy Smoothie Recipes

If you are struggling with healthy smoothie ideas, don’t worry. We’ve created some recipes below to get you started using some of the ingredients above. 

Strawberry milkshake smoothie

This delicious strawberry-based smoothie really packs a punch and is the perfect option for anyone with a sweet tooth as it tastes just like a milkshake!

strawberry smoothie

Ingredients

  • ½ Cup of chopped Strawberries
  • ½ cup of frozen banana
  • 125ml milk or milk alternative
  • 75g Greek yoghurt
  • ½ tablespoon peanut butter
  • 1 teaspoon chia seeds

Method

  1. Add all ingredients to a high-speed blender and blend until thick and creamy. If you want your smoothie less thick, add a splash more milk
  2. Serve over ice and enjoy

Green Smoothie

This delicious strawberry-based smoothie really packs a punch and is the perfect option for anyone with a sweet tooth as it tastes just like a milkshake!

Ingredients

  • ½ Cup of spinach
  • ½ cup apple
  • ½ cup pear
  • 125ml milk or milk alternative
  • 50g Greek Yoghurt
  • ½ teaspoon cinnamon
  • 1 teaspoon milled linseeds

Method

  1. Add all ingredients to a high-speed blender and blend until thick and creamy. If you want your smoothie less thick, add a splash more milk
  2. Serve over ice and enjoy
green smoothie
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