Making the perfect smoothie

Looking to change up your smoothie routine? Follow our step-by-step guide to help you make the perfect spring smoothie loaded with all the right ingredients to give you a well balanced meal that tastes great!

 

1. Pick your protein

  • 1-2 scoops of a good quality protein powder. Some of the powders we recommend include:
    • Sun warrior
    • Vega One
    • Genuine Health fermented protein powder
    • Iron Vegan Sprouted protein powder
    • Manitoba Harvest protein powder
      • Not sure which one to choose? Go to your local health food store and pick up some sample packs to see which one you like best!
  • ½ cup of unflavoured Greek yogurt or 3/4 cup plain yogurt (1 or 2% is preferred)
  • 2-3 tablespoons of hemp hearts (click here for the brand we love)
  • 1 scoop of collagen powder

 

2. Choose your liquid

Start with 1 cup of liquid and increase slightly to change consistency of your smoothie. The more liquid you add, the runnier it will be.

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

 

3. Select your fruit

Choose 1-2 fruits to add into your smoothie. You can choose to use fresh or frozen fruits – both work well but will leave you with a slightly different consistency.

  • ½ cup berries
  • ½ banana
  • ½ frozen mango
  • 1 apple
  •  1/2 cup peaches or nectarines
  •  1/2 cup pineapple
  •  1/2 cup pomegranate seeds

 

4. Don’t forget the good fats!

Healthy fats are a key component to any great smoothie. Some great fats to throw in include:

  • 1 tablespoon ground flax seeds
  • 1 tablespoon chia seeds
  • 1/4 avocado
  • 1 tablespoon natural nut butter (i.e., peanut butter, almond butter, cashew butter, sunflower seeds butter, etc.)
  • 1 tablespoon coconut oil
  • 6 walnuts
  • 10 almonds

 

5. Add your greens

Boost your smoothie with a heaping handful of greens. The best greens to add into your smoothie include:

  • spinach or kale (can be bought frozen or fresh)
  • arugula
  • celery
  • cucumber
  • spirulina powder
  • wheat grass

 

6. Boost the flavour

This is the fun part! Get creative here and try new flavours to see what you like best. Here are some options for some great smoothie add in’s to try out.

  • unsweetened coconut flakes
  • cinnamon
  • unsweetened cocoa powder (if your protein powder is not already chocolate)
  • cocoa nibs (add on top of your smoothie for a nice crunch)
  • bee pollen
  • fresh ginger
  • fresh mint
  • 1/4 cup oats
  • goji berries
  • maca powder

 

7. Blend!

Blend on medium to high setting for up to a minute. Make sure everything is well blended and enjoy! If you want a thicker smoothie, add some ice cubes.

 

Here are some of our favourite spring smoothies…

 

Green Goddess Smoothie

INGREDIENTS

  • 1 scoop of vanilla protein powder
  • 1 cup of unsweetened almond milk
  • 1/2 banana
  • 1/2 tablespoon ground flax seeds
  • 1-2 cups of greens (i.e., baby spinach, arugula, kale, etc.)
  • 1 teaspoon matcha powder
  • 1/2 cucumber
  • 1/4 avocado
  • 2-3 ice cubes

 

DIRECTIONS

  1. Add all ingredients into blender.
  2. Blend on high for 1 minute, until creamy and smooth.

Serves 1

Nutritional analysis: calories 360, fat 18g, carbohydrates 35g, fiber 14g, protein 19g

 

Creamy almond butter smoothie

INGREDIENTS

  • 1 scoop chocolate protein powder
  • 1/2 tablespoon chia seeds
  • 1 cup unsweetened almond milk
  • 1/2 banana
  • 1 tablespoon of natural almond butter
  • Handful of spinach leaves

DIRECTIONS

  1. Add all ingredients into blender.
  2. Blend on high for 1 minute, until creamy and smooth.

Serves 1

Nutritional analysis: calories 280, fat 16g, carbohydrates 24g, fiber 8g, protein 17g

 

Refreshing mango smoothie

INGREDIENTS

  • 1/2 cup 2% plain Greek yogurt
  • 1/2 cup frozen mango
  • 1/2 banana
  • 1 tablespoon chia seeds
  • 1 cup coconut water
  • 1 cup of kale or spinach

DIRECTIONS

  1. Add all ingredients into blender.
  2. Blend on high for 1 minute, until creamy and smooth.

Serves 1

Nutritional analysis: calories 280, fat 7g, carbohydrates 45g, fiber 12g, protein 14g