The Perfect Smoothie

It’s that time. You know the holidays are coming and the idea of dieting right now becomes meaningless so you push it until the beginning of the year.

Why not learn the different ways of making smoothies? I’ve been told that smoothies have too much sugar and typically they do. However, I’ve learned a lot about making the perfect smoothie over the years and it’s what I really enjoyed even in direct selling for a nutritional shake company. (Who hasn’t done that?)

If you don’t have one of those expensive and clunky juicers which can maximize your efforts and provide the best detox, here is an alternative way to make smoothies. You can now use that blender you got as a gift and never use. (Your welcome.)

Smoothies are still the best alternative to a meal when you’re trying to hold down the weight, eat healthy, and are on the go.

What I’ve learned is that if I just have all these ingredients, I can get super creative. All you need are just these 5-type of ingredients for the perfect smoothie.

Here are 5 Ingredients to make the perfect smoothie.

See this in the store? Get it! The red veins have a ton of nutrients and can be used as your herb.

1. Veggie: Leafy vegetables like spinach or kale

   This is what you want to stock up on in your smoothie. This is the protein, the snack inhibitor; the healthy reason why you’re making a shake in the first place. Don’t like the idea of a “green” shake? Get over it. Leafy vegetables typically don’t taste like anything. (Ok except the Sorrel pictured above.)

2. Herb: ginger, lemon, or lime

   This is the sugar replacement. Instead of sugars, use something that is strong enough with health benefits such as ginger which will improve the taste of your smoothie and completely distract you from having a leafy green vegetable in it. You can also use Sorrel which can be as sweet as rhubarb and as bitter as lemon.

3. Binder: banana, avocado, cashews: anything that helps to make it "smooth" (like yogurt)

   Over the years, I’ve looked for recipes that don’t include yogurt just because it’s not plant-based. Sometimes I’ll use it but I’ve gotten so used to not using it that I often forget that yogurt can be used as a binder. My favorite is cashews because of the slight taste it gives and how it blends so well. Bananas are great frozen and are easy to break apart. Just make sure you peel them first before freezing them for easier use. Avocado is great with bananas, PB milk, ice, and cocoa powder and sometimes comes out like pudding. Yum! (Add more PB milk to make it less dense of course.)

4. Liquid: Plant-based milk, coconut water, or just water

   I used to think that depending on what kind of ingredients you use, you would use water or PB milk. However, I can use any kind of plant-based milk with many combinations. Unless it’s a really hot day and you wish to have something that is water-based such as cucumbers, kale, lemon, and water, then any PB milk will do in place of just plain water is acually great. Sometimes I’ll pick up coconut water for that extra hydration.

5. Sweetness: a little of your favorite fruit

   Ok - here’s where you don’t get carried away unless you’re still trying to change your taste buds: I hear ya. If you’ve added all the above ingredient types you won’t need that much fruit: sugar. Maybe you’ll need to add more fruit in the beginning if you’re used to having a smoothie with a lot of fruit but the herbs, the liquids and the binders (except the avocado) can help accentuate the flavors in place of the fruit.

Chances are, if you have all these 5 types of ingredients, you'll have a delicious smoothie. Just remember what you’re mixing. Lemons don’t go with cherries and oranges don’t go with limes. You’ll get the hang of it.

And don’t forget to add extra boosts like flax seeds, powders, chia seeds, or cocoa powder which is great to reduce inflammation, improving the heart, and so much more. (Oh, you didn’t know that?)

Ok, on occasion, I’ll add a dash of pudding mix, instant hot chocolate mix, or other sweet ingredients because I’m in the mood to treat myself. (Sure beats straight-up ice cream or pie.) If you’re just starting to learn how to make smoothies to work on your health, try a little yogurt with fruit, ice, and plant-based milk but with the expectation that you’ll experiment with more types of ingredients.

The older we get, the more challenging it can be to reduce every single ounce of calories, and learning how to shake up a meal, opens a ton of ideas. In my book, 26-Days; A Whole Food Plant-Based Diet and What You Need to Know, one of my challenges in changing my diet was finding ideas.

As found on Amazon…

I have those old-fashioned mixers to make shakes. Funny how I often forget to make milkshakes because of the calories but breakfast shakes? All day long.

What is your favorite shake recipe?