Ultimate Smoothie Guide
Smoothies are a great way to pack in a ton of nutrients in a short amount of time. They’re also very customizable to fit your nutritional needs, whether that is more protein, a vegetarian diet, weight loss or even weight gain. Here are a few tips for making the perfect smoothie for you
When looking for a quality protein powder there a couple of points you should focus on. First, you want one with a minimum of 20gs of protein per serving. This can be either a vegan (usually pea protein or hemp) or Whey (milk protein). Some people find a vegan protein easier to digest, while others prefer the taste of whey.
Some good brands to start with are
- Vega Powder
- A great vegan protein powder that has tons of extra nutrients for vegans/vegetarians
- Genuine Health-Vegan Fermented Proteins+
- A vegan protein with the addition of a probiotic to make it easier to digest. Great for people who have trouble with protein powder supplements
- Norcal Organic
- An organic whey protein with no sweeteners or additives
Making a tasty smoothie with less sugar
The average diet is too high in sugar, and smoothies while definitively healthy can become sugar bombs if you aren’t careful. Luckily there are a few ways to cut down on sugar without compromising on taste
- Using Zucchini as a substitute for banana is a great low sugar alternative that still keeps the creamy texture a banana creates in a smoothie. Or use half a banana and a little zucchini (NS)
- Use berries as your fruit! Berries are delicious but lower in sugar then tropical fruits like mango
- Use Nut Milk or water instead of fruit juice. Using fruit juice in smoothies tastes delicious but it causes the sugar content in the smoothie to skyrocket (and adds no fiber). Using a nut milk doesn’t sacrifice taste but lowers the sugar content significantly.
Add Healthy Fats
The addition of healthy fats in a smoothie. Through a nut butter or seeds like flax, chia and hulled hemp seeds you can elevate the smoothie from a snack to a more filling meal. Healthy fats are great for your skin, and hair and are necessary for digesting fat-soluble vitamins like vitamin A, D, E, and K. An adequate amount of fat is also necessary for important bodily functions like regulating hormones!
Using Flaxseed oil in place of flaxseeds (while sacrificing the fiber slightly) gives you all the health benefits of flaxseed without getting seeds stuck in your blender. This is such a time saver for me on busy mornings when you don’t have a second to spare but still want a fresh smoothie. We also love using Alligga’s orange flavored flaxseed oil for subtle orange flavor with no added sugar.
Green Ice cubes
You can simply freeze kale or spinach for your smoothie, but I find that the texture of green ice cubes better. Simply take your greens (like a bunch of kale) and blend them with a glass of water in a blender. Then fill up your ice cube tray with the mixture and place in the fridge. When they’re frozen you can transfer the green cubes to a Tupperware or ziplock bag and store in the fridge. Then when you need greens for your smoothie just add a couple of your green ice cubes. This saves times and prevents those greens you bought from going bad in the fridge, leaving you with no excuse to not have greens to stick in your smoothie