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There are an infinite amount of ways to build a smoothie, but how do you build the perfect smoothie? The perfect smoothie is not only a sweet and delicious treat, but it’s also a well-balanced meal that’s loaded with immune-boosting, disease-fighting ingredients that will leave you feeling energized and satiated. Smoothies are an excellent way to knock out a huge portion of your daily nutrition requirements in one go. You can sneak in things like veggies, seeds, and nuts without even noticing they’re there! The ingredients I add to my smoothies changes almost every time I make them, but the way I build it remains the same. Keep reading to learn how to make the perfect smoothie every time!
Let’s talk about the ingredients and their benefits:
- Greens: When it comes to the benefits of eating vegetables, green vegetables have highest amount of cancer-fighting compounds. Chlorophyll, which is the pigment in plants that give them their green color, actually has fantastic health benefits because it binds with carcinogenic compounds and inhibits their digestion. The more dark green plants like kale, collards, spinach contain the highest amounts of Vitamin K, an essential nutrient that our bodies need to function. Green vegetables in the cruciferous family (mustard greens, cabbage, broccoli, etc.) are some of the most beneficial foods you can consume, considering they contain the highest concentration of phytonutrients to fight cancer and have been shown to decrease risk of breast, prostate, and colorectal cancers, as well as heart disease. We’re recommended to consume 2 servings (1 serving= 1 cup raw or 1/2 cup cooked) of greens daily, so incorporating a serving or two in your morning smoothie is an excellent way to meet those requirements.
- Berries: Compared to other fruits, berries are particularly high in flavonoids, which are phytochemicals that help protect the body against disease and cancer causing compounds. They’re also loaded with polyphenols, like ellagic acid and resveratrol, that inhibit inflammation, modulate gene expression, kill cancerous cells, and inhibit angiogenesis. We’re recommended to consume at least 1 serving (1/2 cup fresh or frozen or 1/4 cup dried) of berries daily, which is easily done by including them in a smoothie.
- Plant milk: All plant-based milks contain a variety of nutrients, but each kind offers a different range of benefits. Many plant milks can be a good source of calcium, unsaturated fats, vitamins and minerals. Oat milk, which is my personal favorite, is a great source of protein, fatty acids, vitamins and minerals and has been shown to reduce blood sugar, lower cholesterol, and help protect against cancer. Soy milk has a higher protein content than other plant based milk alternatives. Coconut milk has anti-inflammatory properties and will add a yummy, tropical vibe to your smoothie. There are so many different options to choose from so feel free to use whatever suits your preference.
- Frozen fruit: Fruit is an extremely important element of the human diet and they’re loaded with phytonutrients, fiber, vitamins, folates, and carotenoids and many other immune boosting and disease-fighting compounds. Don’t buy into the false rumor that fruit has too much sugar and should be avoided. Fruit is possibly the healthiest source of carbohydrates (sugars and starches), which are one of the four macronutrients that our body needs to function properly. Orange, red, and yellow-colored fruits in particular are high in Vitamin C and A, as well as beta-carotene, which supports immune health and eye health. Different types of fruit will contain different specific benefits, but overall we’re recommended to consume 3 servings daily (1 serving= 1 medium fruit, 1 cup chopped, or 1/4 cup dried), and you can easily include at least half of that in this smoothie recipe!
- Ground flaxseed: Seeds are a very important component of a healthy diet and have been shown to have fantastic antioxidant, anti-inflammatory, and antiproliferative effects. They are rich in phytoestrogens known as lignans (especially flaxseeds), which are compounds that have anti-estrogenic effects that help protect against breast and prostate cancers. Flaxseed is also one of the richest plant sources of omega-3 fatty acids, which are essential for our health. A 2013 study found that higher blood levels of omega-3 fatty acids were associated with lower mortality, especially from heart disease. Low levels of omega-3s showed increased risk of age-related cognitive decline and dementia. We’re recommended to consume 1 tablespoon of flaxseed daily, so what better way to incorporate that then to toss it in a smoothie!
- Raw nuts: Nuts are another essential element of a healthy diet and like seeds, their phytochemicals have strong antioxidant and anti-inflammatory effects, helping to reduce the risk of cancer and heart disease. They are the most excellent source of healthy fats and may even help to reduce weight because they are so satiating and help to suppress your appetite. Research has shown that daily consumption of at least 1 serving (1/4 cup) nuts is associated with reduced risk of death from cancer, and they are a great addition to any smoothie.
Pro tip: I always try to buy my produce and herbs from the local farmer’s market because the quality of flavor makes a huge difference! Plus I love to support my community and the environment, and you can’t beat the piece of mind of knowing exactly where your food comes from. I encourage you to check out your local farms (if you haven’t already) and see what they have to offer!
Just add all the ingredients to a blender and blend! This is my most basic method for structuring a smoothie, so there are lots of ways I like to switch it up and different ingredients I often add. I encourage you to do the same and figure out what your favorite flavor combinations are! As long as you stick to the basics and add plenty of fruit and berries, you should always end up with a deliciously sweet and enjoyable smoothie.
Here are some of the ways I like to switch it up:
- Substitute plant based yogurt for plant milk for a creamier and thicker texture.
- Substitute chia seeds for flaxseeds for a slightly thicker smoothie.
- Add a juiced lemon for a pop of acidity and yummy citrus flavor.
- Add lion’s mane mushroom powder to boost your cognitive function.
- Add a scoop of protein powder to bulk up your smoothie.
- Add a few pitted dates for some extra sweetness.
Tips for success:
- Too thick? Add more water or plant-based milk.
- Too bitter? Sweeten it up with some extra fruit or berries. The level of bitterness will depend on the type of leafy greens you add. If you’re using very bitter greens like mustard or kale, stick to only 1 cup and maybe go heavier on the fruit! Just don’t omit the greens entirely. Even a small amount is better than none.
- Too sweet? While I’ve certainly never had this problem, some people are more sensitive to sweetness. Try adding more water to dilute flavor, or even a water-heavy vegetable like cucumber or celery will provide even more nutrients and balance out the sweetness from the fruit.
Recommended equipment and accessories:
- Vitamix High Speed Blender: While it’s certainly an investment, a high-speed blender is an incredibly useful tool to have in the kitchen. Regular blenders just don’t compare when it comes to achieving the smooth, creamy consistency that you desire for sauces, soups, and smoothies. I highly recommend saving up and investing in one if you have the ability to do so!
- Stainless Steel Smoothie Straws: These reusable, wide straws are so perfect for slurping smoothies!
- Large Insulated Cup: These giant stainless steel cups are the absolute best when it comes to keeping your smoothie nice and cold, especially when you’re on the go.
I hope this post was helpful and inspires you to play around with new ingredients in your smoothies! If you give this recipe a try, let me know in the comments down below what flavor combinations you used and how it turned out. I always love to hear your feedback!
Sources:
- Fuhrman, Joe, Eat for Life (New York: HarperCollins, 2020), 161-163.
- Jongen, Wim. Fruit and Vegetable Processing: Improving Quality, Woodhead Publishing Series in Food Science, Technology and Nutrition (Elsevier, 2002), 8.
The Perfect Smoothie
Ingredients
- 1-2 cups leafy greens
- 2 cups frozen fruit
- 1-2 cups fresh or frozen berries
- 1/4 cup raw nuts
- 1 tbsp ground flaxseed
- 1 cup plant-based milk
- 1 cup water
Instructions
- Add all ingredients to a blender and blend.
