This versatile beverage is portable, modifiable, and easy to make… but is there a formula to make the perfect smoothie?
To begin, it is essential to identify the goal of the smoothie – is it to pack in the protein, hideaway some vegetables, or
perhaps create a nutrient dense snack?
Pack in the protein: protein powders may be added to increase the grams/day consumed
Hideaway the veggies: dense leafy vegetables can be blended in, to easily consume more greens
Nutrient dense: smoothies can be filled with vitamins, minerals, fiber, and antioxidants!
Next is the smoothie making process! As suggested in Wholefully:
1. Add liquid base to the bottom for easy blending
2. Add in the fiber to mix effectively
3. Add frozen fruits and vegetables
4. Add fresh fruits and vegetables
5. Top it off with some mix-ins
6. Blend!
EatingWell has suggested a formula for the quantities:
1. ½ to 1 cup of liquid – kefir, water, milk/milk alternative, etc.
2. 1tbsp to ¼ cup of creamy add in – nut butters, avocado, yogurt, etc.
3. ½ tsp to 1tbsp flavor boost – ground spices, citrus, powders, etc.
4. 1-2 cups fruit/vegetable
5. Touch of sweetener if needed – agave, honey, dates, etc.
As mentioned in Nutrition Stripped, it is essential to ensure a low sugar content and include sources of proteins,
nourishing fats, and both non-starchy & starchy carbohydrates. Check out some of their delicious recipes:
The Almond Butter Pink Beet Smoothie:
https://nutritionstripped.com/almond-butter-pink-beet-smoothie/
*packed with nutrients and fiber*
The Stripped Green Smoothie
https://nutritionstripped.com/the-stripped-smoothie/
*the perfect way to hideaway those greens*
The Warming Pumpkin Spice Smoothie
https://nutritionstripped.com/warming-spice-smoothie/
*Fall favorite rich in protein and spice*
Revamp Wellness has healthcare professionals that are available for nutritional advice and assist in creating an
individualized plan!
Click the link below to book with one of Langley’s top Naturopathic Doctors
https://rvwlangley.janeapp.com/#/naturopathic-medicine
Written by: Dr. Elyse Aucoin, ND
References:
EatingWell: https://www.eatingwell.com/article/7832841/smoothie-formula/
Nutrition Stripped: https://nutritionstripped.com/healthy-smoothies-recipes/
Wholefully: https://wholefully.com/8-staple-smoothies-know-make/
