It’s that time of year again…the holidays are over, and everyone is recommitting to their plans to eat healthy and get in shape. This typically means eliminating processed foods and added sugars, and including more fruits and vegetables in your diet. Smoothies are a great way to get your recommended fruits and vegetables, but they are so often done wrong. You start with such good intentions and end up with a finished product that has more sugar and calories than a dish of frozen custard.
So, I am giving you a foolproof “build-your-own” smoothie recipe you can use daily as a breakfast or lunch meal replacement. Packed with protein, fiber, and a variety of fruits and veggies to choose from, you won’t be bored and you will easily be able to stay on track. Feel free to mix and match, and play with different combinations of flavors. Make healthy eating fun.
Plus, most of these combinations are kid-friendly as well. You can get your kids all of their veggies for the day in a delicious smoothie. What’s better than that?
**I prefer to keep my smoothies plant-based, grain free, and dairy free.
Start Smoothies with A Good Base
10 oz. of unsweetened liquid
- Almond milk
- Coconut milk
- Coconut water
- Cashew milk
3 tablespoons of hemp protein powder – Nutiva is my favorite brand! (No one is paying me or giving me free products to say that.)
- Hemp is a great vegan source and protein and fiber and my preferred choice. It is one of nature’s perfect superfoods. Hemp also contains all 9 essential amino acids, and is super easy to digest. You can choose a different protein powder if you’d like, but make sure it is unsweetened and clean. It is so easy to go wrong with protein powders, so do your research.
½ ripe banana
Pack on The Greens
2-3 cups of dark, leafy greens
- Spinach – This is the least bold/offensive in flavor and the one most preferred by kids.
- Swiss chard
- Collard greens
- Bok Choy
Add Some Sweetness with Fruit
1 cup of ripe fruit
Be creative, the riper and sweeter, the better. Frozen fruit works great if fruit is out of season. Just make sure it is unsweetened.
Add in Some Good, Healthy Fat
Make your smoothie rich and creamy with some good, healthy fat.
2 tablespoons coconut oil
2 tablespoons unsweetened nut butter
¼ ripe avocado
Spice It Up
Don’t be afraid to experiment with spices. They can take your smoothie to a whole new level, and have some great health benefits as well. Some good ones to try:
- Vanilla Bean
Putting It All Together
Put liquid and banana in blender. Cover and start blender on low. While it is blending, add the protein powder. This will ensure your powder get mixed in instead of stuck on the bottom of your blender. Stop blender and add your greens and fruit. Cover and turn on medium high to high. Blend until ingredients are thoroughly combined. Reduce speed to low and add your healthy fat and your spices. Continue blending for a few more seconds until completely mixed. Then pour into a large glass and enjoy!
Bonus Tip: Make Your Blends Ahead of Time
To simplify your smoothie making and keep you on track, make batches ahead of time and freeze them. In a zip-top freezer bag, add your peeled banana, greens, and fruit. Then simply put the contents of your bag in the blender with your liquid, protein powder, healthy fat, and spices and blend. So easy when you’re in a rush.
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