Make the Perfect Smoothie – Tips, Recipes and Resources
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Today I want to share a list of resources to help you make the perfect smoothie. If you want to join my smoothie challenge eCourse you can still sign up to take the free class by clicking HERE.
How to Build a Smoothie
There are so many ways to build your smoothie. It really depends on what kind of smoothie you want to drink. Do you want to make a protein smoothie, a creamy smoothie, a meal replacement, or do you just want to focus on a vitamin boost? Here are 3 examples with recipes for a protein, vitamin and meal replacement smoothie.
Vitamin Packed Smoothie
In the vitamin packed smoothie there are 5 servings of fruits and vegetables. That is the minimal intake of fruit and veggies that you are supposed to eat a day. It seems like there are a lot of reasons why people don’t do this. One is it takes too much time to cut them all up and the other reason is probably the taste of some vegetables.
Add more fruits than vegetables (3 servings fruits, 2 servings veggies) then you won’t taste greens and vegetables in your smoothie. If all of the produce won’t fit into you blender, add the ingredients step by step. I fill it usually half with water and add more if the smoothie turns out too thick.
1 serving for this smoothie equals:
- 1/2 cup raw chopped vegetables (here carrots)
- 1 small apple
- 1/2 cup diced pinapple
- 1 cup leafy greens
- 1 orange peeled
Depending on your blender you should layer it to where the softer fruits are closest to the blade. Read this guide to figure out the serving size of your fruits and vegetables when you build your smoothie.
Meal Replacement Smoothie
Meal replacement smoothies are higher in protein and fiber and contain less calories. Cottage cheese, yogurt, nut butter, protein powder and oats help make a meal replacement smoothie richer and more filling as a meal. Above are some recipes for a meal replacement smoothie (Source: Blendtec Blog)
A protein smoothie contains at least 2 sources of protein, which are most of all protein powder and yogurt or milk. There are a lot of protein powders out there and you can get them even with chocolate or vanilla flavor. You really only need protein smoothies if you are working out and building muscle and/or trying to lose weight. Check out the full info chart for more recipes protein smoothie recipes HERE.
What is the Best Blender for Smoothies?
I have been trying a lot of different smoothie recipes lately. When I started out with the smoothie making I used a simple hand blender. This worked out for my family since it is budget friendly and you can use a hand blender in multiple ways. For some recipes the hand blender leaves the smoothie chunky, therefore, it reaches its limit with making the perfect smoothie.
I still think my Cuisinart Hand Blender does a great job, especially with frozen fruits and other recipes, but it is probably not the best choice for blending harder vegetables. If you are on a budget I would highly recommend checking it out, but if you want to go for more power and quality I would suggest to use something like the Nutri Ninja.
RELATED: 5 AMAZING WAYS TO USE A HAND BLENDER
Nutri Ninja vs. Vitamix vs. Hand Blender
I have already mentioned above that the more powerful tool to make the perfect smoothie is a vitamin extraction blender. This can be either the Nutri Ninja or the Vitamix. The choice depends on your budget. The hand blender is great to make smoothies if you are on a budget, but the Nutri Ninja is more powerful therefore, you have more smoothie options. The Vitamix is top of the line brand for a vitamin extraction blender, but also more expensive. In conclusion, all of the mentioned blenders will make you smoothies, there is just a difference in options and smoothie-consistency.
The hand blender and Ninja are a little easier to clean. The higher priced blenders will make your smoothie very “smooth” to where the hand blender could make it a littler more chunky and for some people a smoothie like that is harder to swallow. The hand blender will blend frozen fruits if mixed with liquids, but due to the lower power, it won’t blend hard veggies like carrots.
Get 100+ Smoothie Recipes
There is a great List of the best Smoothie Recipe Books that you can check out, if you are searching for a smoothie recipe book. While there are a lot of smoothie recipes on the internet, it is a great idea to have a good smoothie recipe book in your kitchen. This also saves you time searching for recipes online.
Here are the top 3 smoothie recipe books with a short review.
#1 Superfood Smoothies: 100 Delicious, Energizing & Nutrient-dense Recipes
Author Julie Morris uses nutrition dense “super foods” to prepare her smoothies. Her book will teach you smoothie basics, essentials, how to build your smoothie, smoothie vs. juices, PLUS 100 smoothie recipes. At the end of the book she even gives you a bonus guide on how to make nut and seed milk. You can head over to Amazon for more information.
#2 Smoothie Recipes: The best smoothie recipes for increased energy, weight loss, cleansing and more!
150 smoothie recipes to help lose weight. Most of Mendocino’s recipes are easy and there is a great variety on different smoothies. These are all the smoothie categories in his book:
- Breakfast smoothies
- Smoothies that nourish your brain
- alkalizing smoothies
- anti oxidant
- digestive help
- high energy
- green smoothie
- healthful skin
- kid friendly
- low fat
- weight loss
Each category includes around 10 smoothie recipes. A pretty great variety in recipes!
#3 The Healthy Smoothie Bible: Lose Weight, Detoxify, Fight Disease, and Live Long
The Healthy Smoothie Bible with over 100 smoothie recipes includes a recipe for every occasion. Readers say this book is truly a smoothie bible. You can find everything you want to know about smoothies in this book. They are very healthy, yet taste amazing. The author Farnoosh Brook starts out by explaining why smoothies are healthy and how to make them as a meal replacement. Beside all the recipes, you can find so much information and new ideas for your next smoothies!
Make it a Protein Shake
Protein shakes and a lot of meal replacement smoothies require protein powder. You can check out this list of the best protein powders to find out more. I like the organic, plant based protein powder with chocolate or vanilla. Click on the picture below to select your favorite flavor.
Smoothies for Kids
If you have kids you know that it is less likely they will eat 5 servings of fruit and vegetables every day. Smoothies are the best (and for me really the only) way to feed my toddler ALL of the vitamins, minerals and fiber he needs. I absolutely try to get him to eat fruits and vegetables, which is still the best way to consume them. But, smoothies will provide the rest of the nutrition that is lacking.
With babies and toddlers you have to watch the citrus smoothies for a skin reaction. Try to add citrus fruits little by little. If they get a red rash on the cheeks or the butt, you know your baby had too much citrus fruits. They will get used to it after a while.
Make a smoothie with yogurt and fill it into a Ice Pop Maker for a fun healthy popsicle. You can obviously also do this for yourself 🙂
Try this blueberry-banana smoothie recipe with yogurt and spinach for a healthy frozen yogurt popsicle!
If you enjoy these smoothie tips and resources please share!