One of my favourite ways of getting more protein, fruits, and greens into the diet quickly and easily is homemade smoothies. They work amazingly for those who don’t have much time, especially in the mornings, and they can be customized endlessly to suit any need and taste. All you need is a good blender and some will to experiment.
Pick one or more ingredients from each category, and combine in the blender.
Fluid
Milk alternative - almond, rice, soy
Juice - orange, apple, cranberry, pineapple, mango nectar, pomegranate, carrot…)
Water
Coconut water
Fruit
Berries (fresh or frozen) - blueberries, raspberries, cherries, strawberries, blackberries
Ripe banana
Ripe peach
Melon
Avocado – very creamy and thick, so add extra fluid
Apple, pear (if you have a strong blender)
Citrus fruits
Kiwi
Papaya
Greens
Spinach – best for beginners thanks to its mild flavour
Chard
Cucumber
Beet greens or cooked beets
Kale
Arugula
Sprouts – broccoli or pea
Protein
Avocado
Nut or seed butters – peanut, almond, cashew, hazelnut, sesame, sunflower
Soaked nuts – soak raw almonds, walnuts, or pecans in a jar/bowl with clean water the night before
Protein powder – Whey, hemp, pea, soy, rice protein
Miscellaneous
Ground flaxseeds
Chia seeds
Pumpkin seeds
Mint leaves
Lemon juice
Vanilla
Cinnamon
Carob
Matcha
Tips for beginners:
If you find it too thick, add more fluid.
If it’s too gritty, add something creamy like banana or avocado.
Frozen fruit work really well and act as ice too.
Blend for longer than you think. You may need to stop and stir the contents in the middle to ensure a smooth and homogenous texture.
Happy Blending!