Build the BEST Smoothie.
Is there anything better than a smoothie on a hot day? Ok sure yes, ice cream definitely, but truly when its so hot, you don’t want to cook, you want something quick and DELICIOUS, a smoothie comes in clutch!
BUT remember, we are talking SMOOTHIES here, not SHAKES. Not protein mixed with water that tastes like chalk because fitspo told you to. Very different concept. In fact, Jenna has a whole post (actually two!) about this on IG (PS this is Liz! 👋🏻) and I will link them both at the end of the post!
ok!
We wanted to compile a quick little list to help you make the most out of your smoothies this summer.
Remembering, everyone’s needs are different, a smoothie can be a snack OR a meal and the portions for these are different for ALL OF US reading this, but use this outline and do what feels best for your beautiful body.
But remember, if this is a MEAL, the rule of 3 (at least 3 food groups and 3 colors!) applies!! If it is a meall you are blending up don’t skip the essential components that make it filling, delicious and nutritious.
START HERE:
YOUR BASE: - this liquid can be water, almond milk, coconut water, maple water, coconut milk, COFFEE + milk, dairy milk, a mix of these, whatever the heck you like! You can use flavors or unsweetened + use anywhere from 6-8oz of total fluid.
PROTEIN: Choose from protein powder (whey, plant, collagen, beef, etc), Greek or higher protein yogurt, cottage cheese or even silken tofu! Trust me it blends right in! You can also mix and match!
FRUIT: For fruits I almost always use frozen fruits! They are just easy to have available and also allow you to use less ice! But obviously fresh works too or a mix of the two. As a suggestion using around 1 cup would be great for optimal nutrient benefits! And have fun mixing and matching fruits! Go tropical one day with mango/pineapple, go basic with berries and bananas, have fun with pretty pink pitaya (you can buy it frozen!), pretty purple acai packets and so on! Don’t be afraid to try something new.
PRO TIP: If you find that you always have too many bananas in your kitchen that end up going bad, peel, slice and freeze them to always have them on hand for your smoothie making needs.
VEGGIES: DO NOT SKIP this section! The veggies are going to add volume and not a lot of flavor, promise! If you hate veggies this is such a great way to sneak some in too! If you LOVE veggies, amazing throw a bunch in, if you are neutral on them and unsure how the F they will taste in a smoothie, start with riced or frozen cauliflower in any form. Cauliflower adds volume and veg count without any flavor. If you tend to be naturally low in iron, packing spinach it to a smoothie is a great way to get some iron in (and pair it with a citrus fruit for added absorption benefits!). Another great option is zucchini! Freeze it and slice it - green zucchini or yellow squash! PS you can do frozen or fresh veggies.
FAT: Give that smoothie some staying power to keep you SATISFIED and be sure to add in some fats. You can add creaminess with nut butters or frozen avocado (so good), you can add chia seeds, flax seeds, hemp seeds, pumpkin butter, granola butter (so good BTW), sunflower seed butter or the seeds if you have a great blender! Try a mix and match of these items and see what makes you feel your best!
GRAINS: You will get some fiber and carbs from the fruit portion of this meal, but for added energy, longer lasting satiety, adding in some grains is great as well! We like to play around with high fiber cereals, raw oats + higher fiber crackers that can grind up!
EXTRAS: Here is where you can get creative and add in + try different items to give your smoothie an added boost! Or just to experiment with new ingredients and flavors! Think things like cinnamon, spirulina, cacao nibs, cocoa powders, coconut flakes, collagen peptides, espresso (YAASSSS), ginger, really play around with this!
And lastly add that ice in! The more you add the thicker it would be!
Need a little combo inspo? Try this!
Coconut water + coffee (4 oz. of each)
1/2 frozen banana
1/2 cup mixed berries
1 scoop plant based vanilla protein powder (try nuzest its yummy!)
Toss in one pitted date for fun and extra sweetness
1 tsp cocoa powder
1 tsp cacao nibs
1/2 tbsp peanut butter
1 tbsp chia seeds
1/4 cup smart bran (high fiber) cereal
1/2 cup riced frozen cauliflower
SO GOOD!
What’s your fave combo?! Let us know and tag us on IG!
XOXO,
Liz
Find EVEN MORE smoothie tips, tricks and ideas HERE!
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Hi! I’m Liz, Intern at HSH and I’m SO happy you’re here! I am a current nutrition student, food fanatic, fitness lover- and hopeful RD to be. I can’t wait to connect and share all things food, fitness and feeling great just as YOU are!
Learn more about me and the HSH offerings here.
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