How To Build A Smoothie

Step 1: Select your base

Plain water is a good choice but other options include coconut water (great for warm days/after exercise to replenish electrolyte stores), milk, kefir, non-dairy fortified milk (a great way to add in calcium, vitamin B12 & E) or even herbal teas

Step 2: Select your greens
An easy way to add vegetables to your smoothie is to simply blend them up!
Examples include baby spinach, kale, arugula, dandelion greens, romaine lettuce

Step 3: Select your fruits & vegetables
Ideally, you would like to add in more vegetables rather than fruit (stick to 1-2 serves) as this will raise the sugar content of the smoothie. Examples include berries, cauliflower, apple, banana, mangoes, pineapple, beetroot, carrots,

Step 4: Add in a source of protein
Protein sources are a great way to keep you satiated for longer and maintain muscle mass.
Examples include unsweetened yoghurt, cottage cheese, ¼ serving of beans, protein powder, nuts & seeds

Step 5: Add in a source of fats
“Good fats” are polyunsaturated & monounsaturated fats and should make up a significant portion of an individual’s fat intake. Fats increase the palatability of foods, promote satiation and aid in the absorption of fat-soluble vitamins.
Examples include avocado, tahini, almond or peanut butter, chia seed, flaxseed oil, hemp protein, cashews

Step 6: Add in a ‘flavour’ element or ‘mix ins’
Examples of flavour enhancers/nutritional boosters include ginger, cinnamon (a great choice to add sweetness without the sugar and reduce the glycemic index of the meal), vanilla extract, and ‘super foods’ such as acai powder, matcha, maca and mesquite powder. A small tsp of sweetener may be added (including maple syrup, honey and stevia) or even a whole date.