HOW TO BUILD THE PERFECT SMOOTHIE

By: Michelle & Olivia

We LOVE a good smoothie, especially in these summer months! Nothing seems to quench our early morning thirst or satisfy our post workout famine quite like these delicious, nutritious, flavour packed beverages.

It also helps that these are maybe one of the most versatile meals out there. As one of our grab-and-go staples, we love to blend up some creative combinations. Do you need more greens in your day, have fruit on brink of being overly ripe, almost done that jar of almond butter but only have a tiny spoonful left? No worries, just throw it all into a smoothie. Nine times out of ten, you’ll end up with heavenly creation. (In case of that one bad time, plug your nose and chug it down. Besides, it’s still good for you)

If you can’t tell, we’re very pro smoothie.

We don’t want to give you a smoothie recipe because we don’t want to limit your creativity. However, smoothies, in our opinion, need to be a perfect balance of ingredients. All those carbs and sugar from all of that delicious fruit can really creep up on you! A well-balanced smoothie is what we’re all about.

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Here is what we like to put in our smoothie and some of our favourite products to go with it!

LIQUID BASE

In order for your smoothie to be a smoothie, you need a liquid base (duh). Most of the time we love just using good ol’ H2O. It keeps you hydrated and doesn’t add any extra calories. We also like using non-dairy milks (except soy). We will do a half-and-half ratio of milk to water, again to keep calories down. If we are feeling like a bit of a treat or a little under the weather and need that boost of vitamin C, a healthy dose of pure orange juice does the trick.

GREENS

We could all use more greens. You can NEVER have too many greens. Greens are so good for you, it’s almost ridiculous. You could definitely throw in fresh spinach, kale, dandelion greens, chard, etc., but powders are great, too! We love powders because we don’t have to worry about them going bag and wasting produce. They are especially good if you’re on the road. Our favourites are Progressive VegeGreens in pineapple coconut and Amazing Grass Green Superfood.These greens powders provide you with so many vitamins and minerals that you are most likely under consuming in a VERY simple way. If you need an equation, 1 scoop = 6-8 servings of greens. *mic drop*

Disclaimer: Red berries and greens turn smoothies brown. Don’t be turned off, it will still taste great!

FATS

In order to balance out the sugar and carbs in your smoothie, a healthy dose of healthy fat is necessary. We know they are natural sugars and good carbs, and trust us, we can eat unimaginable amount of fruit, but you don’t want to spike your blood sugar first thing in the morning. Adding in some nut butter, avocado, or even some coconut oil to your smoothie will balance it all out. It will also insure that you start fuller longer!

PROTEIN

Protein powders aren’t for everyone but they are handy since most animal proteins and beans don’t exactly work in a smoothie. If you prefer an egg on the side of your smoothie that’s totally fine, but if you’re on the go, protein shake is key. Protein is especially important post-workout to aide in the muscle healing process. Some of our favourite proteins are Vega Sport Performance Protein in chocolate, Aloha Protein Powder in vanilla, and Sunwarrior Warrior Blend Protein. We prefer vegan proteins but whey works for some. When choosing your protein be sure to check the sugar, carbs, calories and ingredients to see what source the protein is coming from and base the rest of your smoothie around it. You wouldn’t want to end up with a 500 calorie smoothie.

FIBRE

Not sure if it’s just us, but staying regular is not as easy as it should be (TMI, but we’re keepin’ it real). Yes, greens and fruit are FULL of fibre, but sometimes we need a little extra help. Our fibre of choice is Renew Life FibreSMART. This stuff has seriously helped us sort some issue out. It makes sure we can go about our day… comfortably.

CAFFEINE

No, we don’t want you to pour a hot coffee or tea into your smoothie. Instead of the liquid bases we mentioned before, you could add some chilled steeped green tea to your smoothie or even a chilled coffee or espresso if making a chocolate protein shake. If you desire other bases, a ½ tsp of matcha powder is a great option, too! This is killing two birds with one stone— skip your morning coffee and still be full and energized.

ADDITIVES

We love extra superfood powders to finish off our smoothie. Why? They’re just good for you. Instead of rambling on, we’re going to list our favourites and tell you why they’re good. Here we go…

  • Flax Seeds
    • Packed with omega-3’s.
  • Maca Powder
    • Balances hormones and good for the skin. (AKA perfect for *that* time of the month)
  • Acai
    • Packed with antioxidants
  • Chia Seeds
    • Full of fibre and help with hyrdation.
  • Bee Pollen
    • Immune boosting.
  • Hemp Hearts
    • Provided added healthy fats and protein.

Build your next smoothie with each of these elements and tell us what you come up with! We love trying out need creations.

Drink up!

M&O

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