How To Make A Healthy Smoothie & 7 Recipes To Try

Be Savvy With Fruit

“A fruit smoothie may sound like the perfect nutritional start to your day, but add too much fruit and you’ll be loading your system with a serious sugar spike before you even head out of the door. When you blend fruit, natural sugars are released, which turn into ‘free sugars’, so it pays to be careful with the type of fruit you add as well as the quantity. For example, if you start with a ripe mango, banana and a splash of honey, you’ll be consuming 50g of sugar, which is almost double the recommended daily serving. Instead, stick to one portion of low-sugar fruits, like strawberries, raspberries or blackberries, alongside two portions of vegetables.” – Kathryn Danzey, founder of Rejuvenated 

Always Add Fat & Protein

“Smoothies rich in fibre, healthy fats and protein can reduce the speed at which sugar enters the bloodstream, so consider adding a teaspoon or tablespoon of nut butter to your blend. Half an avocado is also a rich source of healthy fats, while protein powder is an easy way to boost satiety and reduce levels of ghrelin, your hunger hormone.” – Kathryn 

Ditch Dairy

“Dairy milk contains 5g of sugar per 100ml, which is a considerable amount. Instead, use unsweetened almond or hemp milk as they contain the lowest amount of sugar of all the plant milks on the market. Adding fruit juice is an absolute no-no – if you’re adding fresh fruit, you really don’t need the additional sugar.” – Karen Koramshai, chef & wellness expert 

Choose Naturally Sweet Ingredients

“If you’re craving something sweet, you can trick your tastebuds by using foods that have a naturally sweet flavour. Low-sugar berries – especially raspberries and ripe strawberries – will provide a sweet, fresh taste, while cashew and peanut butter are the sweetest of nut butters. Coconut milk is also naturally sweet, so consider using it as your base. A protein powder sweetened with a natural sweetener like stevia is also a great option.” – Kathryn 

Keep It Simple

“If in doubt, aim for a ratio of 1-1-1 of fruit, protein and fibre. This typically translates as some low-sugar fruit, a scoop of protein powder or nut butter and some green, leafy vegetables such as spinach or kale, topped up with plant-based milk. Avoid adding honey or maple syrup, as natural sugars are still sugars, but if you fancy something sweet, add a splash of pure vanilla extract – I rate Nielsen-Massey’s version. A pinch of cinnamon also has the same effect.” – Karen 

Use Your Freezer

“A healthy smoothie needn’t be tasteless and keeping some ingredients in the freezer is my secret to a tastier blend. Experiment with freezing vegetables in chunks and using them like ice cubes to create a thicker and more luxurious texture. You can even buy frozen spinach and add a ball or two to smoothies for a nutrient boost and creamy texture.” – Kim Pearson, nutritionist 

Kick-Start Your Morning With These Healthy Smoothie Ideas…