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
“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…
Wake Up Breakfast Smoothie: Maryanne Hall
Packed with nourishing avocado and healthy sustaining fats, this smoothie makes for the perfect start to your morning. The raw cacao tastes indulgent and gives an antioxidant boost.
Berry Blast: Ella Mills
Always make sure you add healthy fats to your smoothie – this not only ups the essential nutrients, it keeps blood sugar balanced. Chia seeds and nut butters are great sources of healthy fats to keep you fuelled.
Green Smoothie: Rejuvenated
This delicious smoothie is full of vitamin C and omega-3 healthy fats making it the perfect immune booster. The combination of mango, spinach and avocado gives a boost of fibre and protein.
Orange, Ginger & Coconut Smoothie: Karen Koramshai
Ginger is great for immune support and has anti-inflammatory properties, while oranges provide the perfect zesty start to the day.
Glow Elixir: Lorna Jane
A smoothie is a concentrated way of filling the body with nutrients, designed to give you an instant boost of whatever your body needs on a particular day. I often make a double batch of this and save some for the afternoon.
Good Gut Smoothie: Eve Kalinik
Having your smoothie in a bowl makes it more likely that you will sit down and eat it with a spoon rather than just knocking it back from a glass. This smoothie is full of antioxidants to support the health of the gut and brain. The unripe banana is also great for the gut and to support serotonin production.
Chia Smoothie Bowl: WelleCo
Smooth, creamy and nutritious, this smoothie bowl delivers your daily dose of vitamins, minerals and probiotics. It will support muscle recovery, enhance energy, aid digestion and reduce bloating.
For more information visit Kim-Pearson.com, KarenKoramshai.com & Rejuvenated.com
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