7 Tips for Healthy Smoothies

Written by: Damijana Presečnik, M. Sc. in Nutrition

It's been awhile since smoothies became "in" and everyone would be making them. Do you, as well? Remember what you've put together? Smoothies are great, because you can "smooth" together almost whatever you want, fruits or vegetables, superfoods, nuts and liquids.

But there are some tips that are good to follow if you really want to make a healthy one. So let me present a few ideas and directions for the healthiest smoothies ever.

7 Tips to Make a Perfectly Healthy Smoothie

Smoothie is a thick cold beverage made with fruit, vegetables, milk, juice or yogurt mixed together. It's good to choose the healthy, nutritious ingredients and each has its own purpose: texture, aroma, color, flavor … And what are the tips to follow to mix the perfect smoothie?

1. Combine veggies and fruits of different colors to get as many different nutrients as possible.
2. If you add superfoods, don't overdo it. Always check the recommended daily dose on the packaging.
3. Go for a high nutrient density and low energy density.
4. If you feel like making it sweeter, add some more naturally sweet foods or honey, maple syrup, agave syrup, coconut palm sugar, chopped dates, stevia … just make sure to avoid the regular sugar.
5. Think about what is the purpose of your smoothie and choose the right type – protein smoothie after a workout, immune system boosting smoothie for recovering from a disease, or an energy smoothie when you have a long hard working day ahead.
6. Flavor your smoothie with herbs, such as basil, thyme, mint, cilantro …
7. If it is too thick, add some more liquid – coconut water, cold tea, juice, milk or even water. If it's too thin, add some base: chia seeds, ice cubes, natural peanut butter, oats, or yoghurt.

Have you already combined ingredients for your today's smoothie? Well there is something more I have to tell you … check if added ingredients include any healthy fats. As you may already have heard, there are some vitamins that can be absorbed to the human body only with a little help from fats. So, add some nuts, avocado or a tea spoon of coconut butter to make sure the vitamins A, D, E and K don't go to waste.

Smooth Good Morning Solution

Now that we've got ourselves through theory, let's see one of my favorite "smooth" recipes. For breakfast I suggest you prepare a super-smoothie to fill your body with energy. Blend together:

  • a banana for energy boost,
  • spinach leaves, rich in iron and magnesium that are crucial for muscles,
  • kiwi and strawberries that are a vitamin C source.

This wholesome healthy meal also needs some healthy fats, so add some almonds. Dilute with coconut water, orange juice or water. Bon appetite!