Making healthy smoothies are easy! And, the best part is, you already have the ingredients to make one in your kitchen!
Over the years my wife and I have gone through several morning rituals. We went through a toast and jam phase, a coffee phase, we bought an expensive juicer and did the juicing phase, but the one that’s stuck around and stood the test of time has been making healthy smoothies with our blender every morning. It’s the easiest and the healthiest way to start your day off right.
I’ve included a few of my favorite recipes below but feel free to get creative! Anyone can make a healthy smoothie with three simple ingredients. Here is a list to get you started, but again, feel free to experiment with different combinations and add to this list as needed.
Step 1: Add a Liquid
The base of your smoothie is the liquid. Liquids like milk and Coconut milk are great options because thy add an extra boost of protein. You should avoid juice if possible because of all that added sugar.
Milk, Almond Milk, Soy Milk, Rice Milk, Coconut Milk, Coconut Water, Fruit Juice, and Vegetable Juice are great ways to start off a healthy smoothie.
Step 2: Add Produce
This is where the majority of your vitamins and minerals will come from so the more ingredients you can pack in the better. Raw and fresh is the key here but purchasing a bag of frozen berries or kale is a sure way to have smoothie ingredients on hand when you need them.
Kale, Spinach, Blue Berries, Strawberries, Black Berries, Mango, Banana, Orange, Tangerine, Cucumber, Beats, Ginger, Lemon, Lime, Grapefruit, Coconut Pulp, Avocado, Carrots, Fennel, Sea Vegetables, Zucchini, and Tomatoes are loaded with nutrients and break down well in blenders.
Step 3: Add a Protein
Adding protein to your smoothie will help you feel full and keep you from snacking a half hour later.
Peanut Butter, Almond Butter, Coconut Milk, Flax Seeds, Seaweed, Oats, Chia Seeds, Milk, Yogurt (unsweetened is best), Pumpkin Seeds, Quinoa, Raw Egg, Soy Milk, Sunflower Seeds, Walnuts, Hemp Seeds, Cacao Nibs, along with a mile long list of available protein powders.
Healthy Smoothie Recipes
Here is a shortlist of some of my favorite smoothies.
1 Banana, sliced
¾ c (6 oz) Vanilla Yogurt
1 Tbsp Honey
½ tsp Freshly Grated Ginger
1 1/2 Cups Fresh Strawberries
Pulp of 1 Avocado
1 Cup Low-fat Milk
Honey, if desired
The Blue Banana
1¼ Cup Light Soy Milk
½ Cup Loose-pack Blueberries
½ Banana, Sliced
1 tsp Pure Vanilla Extract
Banana And Almond Butter
My favorite one is also the simplest.
1 Tablespoon Almond Butter (or Peanut Butter)
2 cups of milk