Five Tips for Building a Nutritional Smoothie
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Smoothies, a burst of creative flavors. Glasses filled with pastel hues, ranging from exotic fruits to pantry staples, have made its way into many homes across the world. From squinting eyes to curious onlookers, questions resulting from curiosity often follows. What are smoothies, how are they made, why do I drink them, what does it contain, and why do I love them, are questions I receive daily. So let’s take a look.
Simply stated, a smoothie is a mixture of liquid, fruits, vegetables, an array of nuts, seeds, butters, and other culinary toppings, blended into one drinkable meal or snack beverage. They’re portable, they’re convenient, and for the most part, healthy. Although, for the most part, smoothies are healthy; however, with little thought and planning, they can become slightly unhealthy. Let’s talk about what a smoothie is not. A smoothie is not a juice; it includes combining whole fruits and vegetables, which consists of the fiber, roughage, and other intact vitamins and minerals combined in a high power blender. However, juice contains only the juice of fruits and vegetables, with the removal of the fiber and roughage, often referred to as the “pulp.” Juices are not bad! There are still many nutrients and minerals remaining when fruits and vegetables are juiced. When choosing between the two, it’s a matter of preference, health, and your cravings at the moment. I enjoy drinking both; however, smoothies reign supreme in my life.
I grew to love smoothies about ten years ago. At the beginning of my weight loss journey, I wanted to discover a way to consume as many fruits and vegetables as possible. Before drinking smoothies, I ate very little fruits and vegetables, so smoothies were a great start to increasing my intake. I didn’t become a smoothie connoisseur overnight. I’ve made several amateur mistakes when beginning my journey; this is why I wanted you to have a better jumpstart than my beginner smoothie experience.
So, where to begin?
Think about nutrient density. You want to make your smoothies as nutrient-dense as possible. Nutrient-dense foods are high in nutrients and low and calories. Think about greens when you consider the nutrient density of your ingredient choice. Begin here by including a moderate amount of leafy greens as the base ingredient in your smoothie. Leafy greens and green vegetables, alike, are high in vital nutrients and minerals. Including these key ingredients in your smoothie will increase your satiety dramatically and make your smoothie low in calories, while creating volume to create the full feeling we enjoy experiencing after eating. Popular leafy greens include spinach and kale; however, try exploring other greens such as arugula, swiss chard, bok choy, dandelion greens, and lettuce. There are more out there, so I encourage you to explore all the flavors and nutritional value these leafy greens offer.
Choose your fruit wisely. Fruit is great! They’re full of vitamins, minerals, and antioxidants; however, some include fewer nutrients and high-sugar content, and this is where I’ve made the biggest change. I used to make sugar bomb smoothies, often choosing low nutrient to high sugar ratio fruits. Drinking a smoothie primarily made of high-sugar content may cause adverse effects in the body, so choose smoothies that pack a nutritional punch, while also providing the taste you desire. I love berries! Strawberries, blueberries, blackberries, and raspberries are my staples. Now, do you have to eliminate all tropical fruits? Absolutely not! I use just enough tropical fruits for taste; usually, this amount is about half a serving (1/2 cup pineapples, 1/2 banana, 1/4 cup mango, etc.) I also make smoothies that primarily consist of tropical fruits; however, I do not drink these smoothies daily. Just be mindful and enjoy!
Add a healthy fat. The fat will enhance nutrient absorption. Don’t go overboard here, as these fats often taste extremely good and make the smoothie extra creamy. I usually aim for a fourth of the recommended serving. My favorites are 1/4 of an avocado or an ounce of nuts of my choice. I rarely use nut butters in my smoothies; however, they are a great fat option.
Interchange your liquid choice. My number one liquid choice for making smoothies is water. Using water as my base liquid allows me to taste the fruits and vegetables in a more pure state, eliminate unnecessary calories, create a juice-like smoothie, and also drink a less processed smoothie. If I don’t use water, I use non-dairy nut kinds of milk, such as almond milk. Non-dairy types of milk can provide up to 50% of our daily calcium amounts, so they do not lack in the calcium area. I interchange between water and non-dairy milk throughout the week. To consume less processed nut milks, you may choose to make yours homemade. There are many recipes available. Popular non-dairy types of milk are almond, cashew, oat, and rice milk.
Selecting a blender. My advice is to start where you are and what your budget will allow. If you are unsure if you would like to include smoothies in your diet regularly, I wouldn't recommend breaking the bank and purchasing a $400 blender. Purchase a smoothie that suits your budget and needs. Several high power blenders on the market will get the job done. Upgrade when you become a smoothie connoisseur. Until then, find your local store and purchase what you feel would suit your smoothie regimen.
I hope these tips help you create the perfect smoothie! Make it your own, tailor your smoothie to your health needs, and most importantly have fun!