Smoothie Basics

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Smoothie Basics

I have had a few people asking to write an article on smoothie basics, what you can add and what your base should be so hopefully this will clear things up for

Smoothie Basics

people that want to start making smoothies for themselves on a regular basis.

When we make our smoothies we normally make them with many nutrients, vitamins, natural sugars and antioxidants rather than some smoothie recipes that are full of the fats, refined sugars and so forth.

Understanding the Main Ingredients of a Smoothie

Base

Liquid

Fruit

Nutritious Additives

Yummy Flavors

You’re Base

If you want to make a great smoothie you must understand it needs a base which creates a creamy texture known as the body of your smoothie.

Here are some of the bases we use:

Bananas

Bananas are the mostly widely ones used but not all like them. They are tasty, naturally sweet and creamy. Peel them, cut them into chunks and freeze if you like to save for future smoothies.

When they have the brown speckles this is when they will be the sweetest in taste. Never add a green unripe to your smoothie. You will be disappointed.

Avocados

These provide an amazing creamy base for your smoothie. Make sure your always using ripe avocados. If you’re not a big fan of avocados you can mix your base with other base products.

One of the great things about using avocados as a base is they are a great source of lutein, a carotenoid that works as an antioxidant and helps protect against eye disease.

They also contain tocopherol (vitamin E) which is great.

Another thing to remember when using avocados as a base is they are a monounsaturated fat which contains 138 calories and 14.1g fat in just half a medium sized avocado.

The recommended size to use for your smoothie base is 1/4 to 1/2 of a ripe avocado per smoothie.

Dairy

This is another great base to use. You can use yogurt, almond milk, keif or one of the better milks to use is coconut milk! If you are allergic to dairy then avoid it and use a different base.

Due to milk being highly processed you can always use yogurt with no added sugar instead. We add in Stevia which is a pH balanced non-caloric sweetener that will replace refined sugars. Keif and cottage cheese is another option to use.

You can use about 1/3 to 1 cup of yogurt or cottage cheese.

Nuts and Seeds

When using nuts as your base we will usually use a coffee grinder beforehand. These are an amazing base because they are so packed with nutrients. I can’t even explain how many benefits there are to use these as your base.

You can use chia seeds, flax seeds, almonds, cashews or just about any type you love. Just be sure to add in moderation. Usually 1/2 cup per smoothie is ideal.

To get that great consistency blend your nuts with liquid first, then everything else would follow.

Liquid

When it comes to making a great smoothie you need to add the appropriate amount or your smoothie will be too thin. The recommended amount is 1 to cups of liquid max.

Liquid is necessary as it helps your blender to mix the ingredients properly. Using a low end blender makes it impossible to make a smoothie without adding water. Not adding enough liquid will make your smoothie to thick.

Here are some liquids we use;

Fruits – Always try to use organic

Apples

Apricots

Acai Berry

Avocados

Bananas

Blackberries

Blueberries

Cherries

Cranberries

Grapefruit

Grapes – green and purple

Kiwi

Lemons

Mangos

Melons

Oranges

Papaya

Pineapple

Pears

Peaches

Pomegranate

Plums

Raspberries

Strawberries

Watermelon

Coconut Water

If you want to have a tropical taste to your smoothie then add some coconut water. Each coconut contains about 16 ounces of sweet, delicious water and the meat is soft like hard-boiled egg whites. You can find young coconuts at Asian Markets or certain health food stores.

Filtered Water

If you can avoid using tap water than do so. We always use filtered water which is pH balanced.

Nutritious Additives

By adding in Nutritious Additives you are making a power packed punched smoothie full of vitamins, minerals and antitoxins that your body is craving and needs.

This will give you that natural boost of energy and give your body the nutrients needed to get through the day.

By adding in some these super foods such as Chlorella or Spirulina your adding rich phytochemicals that fight disease, strengthen the immune system and contribute to your overall health and wellbeing.

Chia Seeds

Flax Seeds

Herbal Teas – Macha green tea powder

Astragalus

Goji Berries

Vegetable Greens

Sesame Seeds

Sprouts

Raw Honey

Sunflower Seeds

Wheatgrass

Supplement Powders