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Cooking & Recipes

How to Make the Perfect Smoothie

by Marissa on October 28, 2016

Health Coach Marissa Vicario explains how to make the perfect smoothie

I did a private smoothie workshop with a client this week. Our smoothie creations were seriously so good. Her mind was blown when she realized how easy it is to put together a smoothie at home, so I thought I would highlight a few of my favorite tips for how to make the perfect smoothie. 

If you’re visiting from the Blog Hop today, welcome! I’m Marissa, a Certified Integrative Health and Nutrition Coach and the Author of Amazon best-seller, Your Holistically Hot Transformation: Embrace a Healthy Lifestyle Free of Dieting, Confusion and Self-Judgment.

Now, let’s get on to smoothie-making!

marissa vicario health coach teaches smoothie workshops - how to make the perfect smoothie

SMOOTHIE INGREDIENTS

It may be tempting to go all-fruit with your smoothie, but resist. This is your chance to make the perfect smoothie and get a healthy dose of fiber-rich veggies into your day. Aim for a veggie to fruit ratio of 3 to 1.

Fiber

I like fiber in the form of leafy greens and vegetables, but you can increase it with some of the add-ins below. 

  • baby spinach
  • baby kale
  • mixed greens
  • bok choy 
  • zucchini (I like to cut this into chunks and freeze to have at the ready) 

Fat

Healthy fat gives your smoothie staying power and helps your body assimilate all the nutrients. Coincidentally, it also makes your smoothie smooth and creamy. 

  • Nut butters
  • Nuts (soak for up to a couple of hours before blending) 
  • Full-fat yogurt 
  • Coconut yogurt (for a non-dairy option)
  • Cannelini beans
  • Avocado (I like to chop it up and freeze it)
  • Fresh coconut or coconut oil 

Protein

Protein is satiating, rebuilds your muscle fibers after a workout and makes your smoothie a meal. 

  • See nuts, beans and tofu above
  • Protein powder of your choice (choose one without artificial sweeteners) 
  • Frozen peas
  • Soft tofu

Fruit

Fruit adds a little sweetness, more fiber, vitamins and antioxidants, but don’t go crazy with it, ok? Due to the high sugar content in bananas, I try to limit and only use a small piece to sweeten if necessary. I usually like to use frozen fruit in my smoothies.

  • Berries
  • Kiwi
  • Cranberries
  • Banana 

Base

Your base helps determine the smoothie’s thickness and can also be an additional source of nutrients and hydration. I choose coconut milk when I want something thick and rich and coconut water adds a touch of natural sweetness. Water is best when you want your ingredients to shine on their own. 

  • Any dairy or unsweetened non-dairy milk (almond, coconut, rice, hemp, etc) 
  • Brewed green tea
  • Coconut water
  • Water
  • Kombucha
  • Kefir

Other Add-ins

Add-ins can boost the nutritional value and flavor of a smoothie even more. Choose 1 or 2 per smoothie. 

  • Cinnamon
  • Bee pollen
  • Ground flax seed
  • Turmeric
  • Ginger
  • Cacao powder
  • Cacao nibs
  • Chia seeds
  • Fresh citrus juice (lemon or lime) 
  • Spirulina or chlorella 
  • Baked sweet potato
  • Oats
  • Cooked quinoa

SMOOTHIE ASSEMBLY

Layer your ingredients in your blender or blender bottle starting with the lightest first and adding the heavier stuff on top in this order: 

  • Base 
  • Greens
  • Fruit 
  • Add-ins 

QUICK SMOOTHIE TIPS 

  • Always include a fiber, a fat and a protein
  • Create less waste by freezing ripe fruit and veggies to use in smoothies
  • Pre-make your smoothie and freeze in bags or a blender bottle, add the liquid in the morning, blend and go!
  • Hot or Cold? Smoothies are cooling so I tend to drink them in the warmer months. However, warm smoothies for the cooler months are a thing.
  • Don’t be afraid to experiment with different combinations

Now, this guide isn’t comprehensive, because I could truly go on all day. What did I miss? Hit me with your best tips ore recipes for how to make the perfect smoothie. 

 

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