5 Essential components of a well-balanced smoothie
03/18/2020 / By Skye Anderson / Comments
5 Essential components of a well-balanced smoothie

Smoothies are all the rage these days and they’re great for many reasons. They’re delicious, healthy, easily customizable and time-saving. Smoothies can be your go-to meal or snack, and they will work well with any type of diet because you control what goes into them.

The most popular types of smoothies are made with fresh fruits, sometimes with a few slices of vegetables and a sprinkling of your favorite nuts. But with so many ingredients to choose from, making a perfectly balanced smoothie nutrition-wise can be tricky.

To get you started with blending your own healthy concoction, here are five essential components you need to consider. (h/t to HealthFitnessRevolution.com)

The liquid base

One of the things that makes a smoothie enjoyable is its consistency. You want your smoothie to have just the right texture and thickness. To avoid ending up with a disappointingly thin mixture, pour just one to two cups of your first component and adjust later as needed. Here are some great liquids to start with:

  • Water — The safest choice if you don’t want your liquid to influence the taste of your smoothie.
  • Milk — If you love whole milk, try raw cow’s milk or goat’s milk.
  • Non-dairy milk — Nut milks like almond milk are a good choice. Unsweetened coconut milk or soy milk also make great liquid bases.
  • Coconut water — For a lighter but still refreshing smoothie, coconut water is a good choice.
  • Green tea — To boost your smoothie’s antioxidant content, use green tea.
  • Juices — Freshly-squeezed fruit juices are a great way to sweeten your smoothie naturally.

Protein and fiber

No healthy meal (or smoothie) is complete without protein and fiber. Your body requires these macronutrients to perform many functions. Protein and fiber can also make your smoothie more filling and keep you feeling full for longer. To get enough protein from your smoothie, add a scoop of whey, soy, hemp or spirulina. For better digestion, here are some great sources of fiber to choose from:

  • Flaxseed
  • Wheat germ
  • Chia seeds
  • Leafy greens (e.g., spinach, kale, arugula)
  • Pumpkin
  • Shredded coconut
  • Other veggies (e.g., broccoli, asparagus, zucchini)
  • Oats
  • Cacao or cocoa
  • Berries

Fruits and vegetables

Plant-based foods are your best sources of nutrition. Fruits and vegetables, especially fresh and organic ones, are what will give your smoothie substance. Experiment with these common smoothie ingredients and see which combinations will tickle your taste buds:

  • Creamy fruits like bananas, mangoes, pears, peaches and avocados
  • Non-creamy fruits like berries, pineapples, melon, apples and grapes
  • Vegetables like carrots, spinach, kale, cucumbers (technically a fruit), squash, cabbages and even sweet potatoes

Creaminess

Creaminess is a factor when it comes to smoothies, and a nice, healthy way to add some to your drink is by using yogurt. Greek or low-fat, unsweetened yogurt will not only help thicken your smoothie, it will also give you a dose of probiotics, which can help you maintain a healthy gut. Other excellent options for adding creaminess to your smoothie include peanuts or nut butters, soft tofu or a few avocado slices. These foods come with plenty of proteins and fiber, and are sure to give your smoothie a nutritious boost.

Flavor and other add-ins

Despite the many ingredients in it, you may find your smoothie lacking in flavor. Hence, you’ll need a few add-ins to adjust its taste or give it that extra kick. Here’s where pantry staples like honey and spices like cinnamon or vanilla come in handy. You can also use organic cocoa powder or grated nutmeg, or add a few slices of your favorite fruits, for a delicious and satisfying smoothie.

Smoothies are great for breakfast, lunch or dinner. If you make them with the right ingredients, smoothies can help keep you energized and full throughout the day while taking care of your nutritional needs. You can find plenty of delicious and creative smoothie recipes online or create your own depending on your dietary requirements or needs. To get you on the right track, seek advice from a nutritionist.

Sources:

HealthFitnessRevolution.com

NBCNews.com

OneGreenPlanet.org

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