How to make the perfect smoothie

Smoothies are an easy and delicious way to nourish the body with wholesome and nutritious ingredients. They make a great breakfast, lunch and dinner and can be packed with greens for a nutritious boost!

Step 1: Pick your protein

  • 1/2 cup of unflavoured Greek yogurt or 3/4 cup plain yogurt (1-2% is preferred)
  • 3 tablespoons of hemp heartsĀ 
  • 1-2 scoops of your favourite protein powder
    • Sunwarrior
    • Vega One
    • Sunfoods (can be purchased at Shulman Weight Loss Clinics or in the US)
    • Genuine Health

 

Step 2: Pick your base

This is your liquid component. We recommend starting with 1 cup and increase slightly to change consistency.

  • Unsweetened nut milk (almond, cashew, coconut, etc.)
  • 1-2% milk
  • Unsweetened rice milk
  • Unsweetened soy milk
  • Filtered water

 

Step 3: Choose your fruit

Quantities are key here and you don’t want to over do it with your fruit portions. We recommend picking one fruit serving per smoothie.

  • 1/2 cup frozen or fresh berries
  • 1/2 banana
  • 1/2 frozen mango
  • 1 apple

 

Step 4: Add your greens

Boost your smoothie with a heaping handful of greens. We love spinach, kale and arugula!

 

Step 5: Decide on additional add in’s

Get as creative as you would like here! Our suggested add in’s include:

  • ground flax or chia seeds
  • unsweetened coconut flakes
  • cinnamon
  • nut butters (peanut, almond, cashew, etc)
  • unsweetened cocoa powder (if your protein powder is not already chocolate)

 

Step 6: Blend!

Blend on medium to high setting for up to a minute. Make sure everything is well blended and enjoy!

 

Almond butter and banana smoothie recipe

INGREDIENTS

  • 1 scoop of protein powder
  • 1 cup unsweetened almond milk
  • 1 tablespoon almond butter
  • Ā½ banana
  • 1 tablespoon chia seeds or flax seeds
  • 1 tablespoon unsweetened cocoa powder

DIRECTIONS

  1. Blend all ingredients together and enjoy!

 

Serves 1

 

Nutritional analysis: calories 380, fat 20g, carbohydrates 30g, fiber 11g, protein 30g