The 6 Principles of a Perfect Smoothie

The perfect smoothie is only 6 steps away!

Read on for instructions and recipes!

Spring has arrived in the Bay Area ahead of schedule! Flowers are blooming, birds are chirping, and my NutriBullet is whirring away as I blend smoothie after smoothie for breakfast, snack, and post-workout recovery! I haven’t had many smoothies since the Summer. I recommend staying clear from cold foods in cold weather. Generally, you want to eat warming foods in the cold and cooling foods in the heat to maintain homeostasis. Now that it’s warm? Smoothie season has officially begun.

I recommend smoothies to anyone who enjoys them. They’re one of the best ways to increase fruit and vegetable intake: without realizing, you can add 3-5 extra servings of plants into your day! You can fill smoothies with whatever nutrients you might be lacking: omega 3 fatty acids, collagen, protein, adaptogens, vitamins, minerals, mushrooms! In my mind, they’re the perfect vehicle for foods that will add vibrancy, energy, and sunshine into your day. Tired? Try a smoothie! Sore from a workout? Try a smoothie! Don’t have a lot of time to make breakfast? Try a smoothie! You don’t need to shell out $8 to have a local cafe whip you up a sub-par blend of strawberries and bananas. As long as you have a blender or food processor, the perfect smoothie is in your reach!

THE 6 PRINCIPLES OF A PERFECT SMOOTHIE:

1) HAVE A SOLID BASE

A quality smoothie needs one thing above all else: smooth, creamy texture. You can set your smoothie up for success by using banana, avocado, or frozen mango as your “base” element. For those who don’t like bananas or deal with chronic constipation, I recommend using either fresh or frozen avocado. If you’re out of bananas and avocados or simply not a fan, frozen mango does a great job of creating a thick, creamy texture. Of the three options, the avocado will lend the least flavor, so keep that in mind if you don’t want your smoothie to have any notes of banana or mango.

2) ADD VEGETABLES

Smoothies are not all about fruit! One of my favorite things about smoothies is how well they serve as a vehicle for increased vegetable intake. Now, I love vegetables. I eat vegetables at every meal. This might not be the case for you! If you’re struggling to add veggies (especially greens) into your daily meals, put them in your smoothies! It’s also a good strategy for helping little ones eat more greens. I’m not a fan of “hiding” veggies in foods, so I recommend actually sharing the ingredients of your smoothies with your kids. They won’t taste the veggies, but that isn’t the point- vegetables provide important nutrition and we want our kids to know that, when they’re sipping on a delicious smoothie, that vegetables were part of the recipe! Vegetables are YUMMY! My favorites to add: spinach or kale (I add spinach to almost all of my smoothies), zucchini (adds extra texture and doesn’t add taste), steamed then frozen cauliflower, beets, and carrots. Both beets and carrots will add flavor and color, so I use them with complementary fruits—berries with beets, and mango, apple, or turmeric with carrots.

3) FILL WITH FAT

Let me shout this loudly for the folks in the back: ALL SMOOTHIES NEED FAT! Fat makes things CREAMY, DELICIOUS, and FILLING! Fat is the best source of satiety - it will help hold you over until your next meal. Fat is what takes a smoothie from light to filling, so it’s crucial. My favorite ways to add fat: avocado, nut butter (especially cashew butter, as it adds texture but not flavor, unlike peanut butter), yogurt (especially full-fat greek yogurt for those of you who eat dairy), full-fat canned coconut milk, and coconut meat. You can also top your smoothie with chopped dark chocolate to add even more fatty goodness!

4) POWER WITH PROTEIN

Like fat, protein is essential for a meal-worthy smoothie. Protein also helps with satiety and satisfaction. Additionally, protein will help with muscle-recovery for those of you who are extra active. For vegans and vegetarians, adding protein to smoothies is an excellent way to boost overall daily protein intake for optimum nutrient-density. For extra protein, add nut butter, chia/flax/hemp seeds, silken tofu (which also lends a gorgeous smooth texture), full fat greek yogurt, or protein powder.

5) CHOOSE YOUR OWN ADVENTURE

What does your body need today? Are you feeling inflamed? Add fresh ginger or turmeric powder. Having diarrhea? Add a green-yellow banana, rolled oats, or apple. Feeling sluggish? Load it up with kale, spinach, ginger, and lime! Looking to help your kid stay full between meals? Fill it up with peanut butter, your milk of choice, cacao powder, and plenty of banana. Feeling anxious? Add coconut milk, blueberries, blackberries, and cashew butter!

6) TOP IT OFF

Sometimes, you just need to blend up a smoothie, put it in a cup, and drink it. If you have time, I encourage you to turn your smoothie into a smoothie bowl. Eat it with a spoon and cover the top with delicious nutritional add-ons. This will help you chew your smoothie, which will help improve digestion and allow you to eat your smoothie more mindfully. It helps a smoothie feel more like a meal, which will encourage you to sit down, relax, and luxuriate in the goodness. My favorite toppings? Shredded coconut, cacao nibs, chopped dark chocolate, chopped walnuts/cashews/pecans, hemp hearts, chia seeds, pumpkin seeds, fresh berries/mango/kiwi, and a drizzle of nut butter.

Now that you know the alchemy of a perfect smoothie, take a look below for my favorite smoothie recipes!

1) (My Favorite) Tropical Green Smoothie:

• 1 cup fresh spinach

• 1/2 fresh or frozen zucchini

• 1/2 or whole fresh or frozen banana

• 8-10 cubes frozen mango

• 3-4 cubes frozen pineapple

• squeeze of lime *optional

• 1 scoop protein powder

• 1 tbsp full-fat canned coconut milk

• 1 tbsp cashew butter

• top with hemp hearts, shredded coconut, and/or chopped walnuts/pecans

2) Vegan PB&J Smoothie:

• 1 handful fresh spinach

• 1/2 or whole fresh or frozen banana

• 1 cup frozen raspberries, blackberries, strawberries, or blueberries

• 1-2 tbsp peanut butter

• 1 scoop protein powder

• 1 cup milk of choice and/or yogurt

• top with fresh berries and a drizzle of peanut butter

3) The Kid-Builder Smoothie (for kids who need extra calories/nutrients or those prone to hanger):

• 1-2 bananas

• 2 tbsp peanut butter

• 1 tsp honey, agave, or maple syrup

• 1 tbsp cocoa or cacao powder * optional

• top with milk of choice

4) Tropical Anti-Inflammatory Smoothie:

• 1/2 or whole banana

• 1/2 tsp minced fresh ginger

• squeeze of lime

• 1 cup frozen mango

• 1/3 tsp turmeric powder

• ½ -1 scoop protein powder

• 2-3 tbsp full fat canned coconut milk

• 1 tbsp hemp hearts

• milk of choice

• top with slivered almonds, shredded coconut, and chia seeds

5) Green Goddess Smoothie:

• 1/2 cup spinach or kale

• 1/2 fresh or frozen zucchini

• 1/4 cup chopped celery

• 1/2 apple

• 1/2 an avocado

• squeeze of lemon

• 1 cup frozen pineapple

• milk of choice and/or full-fat yogurt

• 1 scoop protein powder * optional

• 1 tsp honey, agave, or maple syrup * optional

What’s your favorite smoothie recipe? Did you try any of the above? Do any of these six principles surprise you? Leave a comment below! I’d love to hear from you!

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All photos in this blog post are courtesy of Lindsey Shea.