Building a Healthy Smoothie

Making a healthy smoothie is an excellent way to enjoy a delicious, nutrient-packed snack. The key to a healthy smoothie is ensuring it's packed with protein, fibre and healthy fats to keep you fuelled!

Step 1: Choose Your Liquid Base

Start with a liquid base to help blend all the ingredients smoothly. Here are some good options:

Almond milk or coconut milk for a dairy-free, creamy texture.
Cow’s milk or soy milk for a protein boost.
Coconut water as a hydrating, electrolyte-rich option.
Kefir for a gut healthy addition.

Step 2: Pick Your Protein

Adding protein helps make your smoothie more filling. Choose from:

Protein powder (whey, pea, hemp, etc.)
Greek yogurt or plain yogurt for creaminess and probiotics.
Silken tofu for a plant-based protein boost.
Nut butters (almond, peanut, cashew) for flavour and protein.

Step 3: Add Healthy Fats

Healthy fats are essential for nutrient absorption and satiety. Include a small amount of:

Avocado for creaminess and heart-healthy fats.
Chia seeds, flaxseeds, or hemp seeds for omega-3 fatty acids and fiber.
Nuts like walnuts or almonds.

Step 4: Choose Your Fruits and Vegetables

Fruits and vegetables add flavour, fibre, vitamins, and minerals. Mix and match for variety:

Spinach or kale (mild when blended and nutrient-dense).
Berries such as strawberries, blueberries, and raspberries.
Banana for sweetness and potassium.
Mango, pineapple, or peach for a tropical twist.
Carrot or beetroot for extra nutrients and colour.

Step 5: Boost with Extras

Enhance your smoothie with superfoods or flavour enhancers:

Cinnamon or vanilla extract for natural sweetness without sugar.
Cocoa powder for a sweet touch.
Turmeric or ginger for anti-inflammatory benefits.
Matcha or spirulina for an antioxidant boost.

Step 6: Sweeten if Needed

If you prefer a sweeter smoothie, add a natural sweetener:

Honey or maple syrup.
Dates for a fibre-rich sweetener.

Step 7: Blend and Adjust

Combine all your ingredients in a blender and blend until smooth. If the smoothie is too thick, add more liquid. If it’s too thin, add more fruits, vegetables, or ice to thicken it.