Hi everyone! Interesting blog title huh? Well, that’s mostly because I did not write this post. My sister did. After writing about my love for the Nutribullet (here) I figured I could coerce
that little health freak my sister to expand on the smoothie topic. More specifically, how to make the perfect smoothie. And when I say how to make the perfect smoothie, I mean something beyond: pick some ingredients, throw ’em in the blender and call it a day. I asked Sofia to breakdown different ingredients and their potential benefits. So, I’ll let her take it away:
How To Make The Perfect Smoothie
Hey, everyone! My name is Sofia, and I am Claudia’s youngest sister! This week Claudia asked me to write a blog post on how to make the perfect smoothie (including superfoods). For those who don’t know, we are both pretty much obsessed with smoothies. Recently our mom bought us a Nutribullet which made us even more addicted to them. So, for this weeks post, I’m breaking down the main ingredients of a smoothie and the superfoods I add to make them extra nutritious.
1. Pick A Base
I’ll start things off by sharing the different bases I use for my smoothies and the benefits for each of them. I got most of the information and ideas from a smoothie class I was invited to by Anjani Vasson . Anjani is an amazing vegetarian chef based in Dallas.
+ Coconut Water: Ideal for hydration and its electrolytes.
When you are buying coconut water, make sure there isn’t any sugar added.
– Nut, seed, or nondairy milk: There is a lot of information out there that discusses the problems with drinking cow milk. So, my preference is to avoid it. Plus, there are numerous delicious alternatives to cow milk. My favorite is Silk’s unsweetened vanilla almond milk.
Make sure to buy unsweetened versions.
– Probiotic Beverages like yogurt (dairy or nondairy) or Kombucha: Greek yogurt is great if you are looking for some extra protein, but make sure the yogurt contains less than 10 g of sugar.
– Tea: you can use green tea, matcha tea, or any other tea you like.
2. Pick A Core
After choosing the base of my shake, I decide what I want the core to be. The core you choose defines the taste, feel, and texture of the smoothie. Depending on how thick you want your smoothie, you can use frozen or fresh fruits and veggies. I personally freeze all of my fruits and veggies since it thickens my smoothie. Plus, the produce doesn’t go bad as quickly.
+ Greens: I like to add a handful of kale or spinach. Additionally, I love to add frozen zucchinis, cauliflower, or butternut squash. I promise you will barely be able to taste it and you can eat your greens through your smoothie. Start trying a little at a time if you aren’t used to the taste.
(Claudia Edit: I can vouch for this. Need I remind you I do NOT like the taste of vegetables? I swear I have super taste buds. This is a thing, google it. Anyways, I can easily consume spinach, kale and carrots in my smoothies. I can’t even taste it)
+ Fruits: Honestly, there are so many different fruits you can combine; it’s hard to go wrong. Berries are my go-to because they are lower in sugar, but my all time favorite is adding half a frozen banana or pineapple because these fruits make my smoothie sweet. No need to add any extra sugars.
+ Others: Fresh or frozen coconut meat, avocado, acai packets (GREAT antioxidant, just be careful to get the “no added sugar”), raw oats, nut butter (peanut, almond, macadamia butter), chia seeds.
3. Pick A Superfood (or multiple superfoods)
Finally, my favorite part of smoothies is enhancers or superfoods. I am not a nutrition expert, however, these are the superfoods I use in my own smoothies after tons of research.
+ Protein: Whey or plant-based proteins are my favorite. They can make your smoothie an ideal pre or post workout meal. When purchasing, be on the look out for any weird additives or harmful chemicals such as artificial sweetners. Also remember, even though some protein powders are excellent, nothing can replace food as a source of protein. Don’t go overboard consuming these powders.
+ Matcha: High in antioxidants, increases energy and contains caffeine.
+ Cacao Powder: Tastes like chocolate, aids in weight loss, promotes healthy skin, and it is mood enhancing.
+ Maca: Faster muscle recovery, better stamina, and helps regulates your hormones.
(Another Claudia Edit: I could have sworn Matcha and Maca were the same thing… you learn something new every day)
+ Flax seed: High in fiber, aids in healthy skin and digestion.
+ Spirulina: complete protein and nutrient source, increases energy, and it is an immune booster.
+ Hemp seeds: complete protein source, contains essential fatty acids omega 3 and 6. Source of vitamin A, B1, B2, D and E.
+ Bee Pollen: Almost 40% protein, increases stamina and energy, has antibiotic properties that help prevent cold and flu.
+ Other Options: You can always add natural sweeteners like honey and maple syrup. Or, you can add lemon juice or salt to counteract the strong flavor of spirulina.
I hope this post helps you make the perfect smoothie. Or at least, gives you some ingredient ideas to experiment with. If you want some more ingredient ideas or delicious smoothie combinations, you can find plenty on my Instagram @healthyespo. I also post healthy recipes and meal ideas.
Share some of your favorite smoothie ingredients with us in the comments down below & make sure to let Claudia know if you are interested in more posts like these.