A Beginner’s Guide To Smoothie-Making

I’ve started making smoothies for meals lately, and it’s been great. Sometimes you don’t feel like sitting down to eat, or maybe you’re in a hurry.

While it’s good to sit down and eat whenever possible, if you’re in a rush, making a smoothie ahead of time is a convenient way to satisfy your cravings while ensuring you eat something healthy instead of grabbing fast food. Plus, for people like me, it’s easy: you just toss everything in, blend, and voila! You have your meal.

But if you’re new to smoothies, you may not know what to put in them. 

There’s so much variety that it can feel overwhelming. As I’ve experimented with my own, though, I’ve come up with a few combinations that work well for me. So here are some ideas you can try.

The Base

It’s important to add liquid to your smoothie so it’s, well, smooth. Water is the obvious first choice, but if you want to add some flavor, milk works well, too. This includes all the different types of milk, like dairy, soy, almond, and coconut. You can start with a cup or two, then measure out more if needed, but don’t forget to add the liquid in!

The Protein 

We all know how important protein is for things like bone health and blood pressure, not to mention how it helps us feel full in the long run, which is always a plus for me. But with smoothies, it’s easy to focus on the carbs (which are equally important!) and forget about protein. And if you mostly eat meat or other animal sources of protein, you might struggle to find a non-animal alternative that blends well in a smoothie and also offers a good source of protein.

Luckily, you have other options out there:

• Nut butter: I love peanut butter, and it always makes a nice protein-boost snack. You can also add another nut butter, like almond or cashew.
• Greek yogurt: Greek yogurt has a myriad of benefits, including its high protein content. Take a half or full cup of yogurt, dump it in the blender, and voila! You have your protein.
• Seeds: Try a mix of seeds or choose one type to start. Some common ones are flax, chia, sesame, pumpkin, sunflower, and hemp.

The Carbs

Carbs get a bad rep, but they’re just as important as protein to have in your diet. Our body needs complex carbohydrates; in addition to having good vitamins and minerals, they provide our body with our primary source of energy. Additionally, these foods help you feel full immediately as the protein takes effect, contributing to longer-lasting satiety and reducing the temptation to overeat. The fiber in these carbs also helps your digestive system, making them essential in every diet.

Check out these options:

• Leafy greens: Some popular options are kale, spinach, collard greens, Swiss chard, lettuce, or even a mix of greens if you want!
• Berries: Try some blueberries, strawberries, raspberries, blackberries, or a combination of them to add some flavor to your smoothie.
• Bananas: Bananas are potassium kings, not to mention sweet, making for a pleasant snack and flavor in your smoothie.

Make a delicious, nutritious smoothie today.

Now that you’ve got plenty of ideas on what to put in your smoothies, why not give it a start? Search online for smoothie recipes, ask your friends for suggestions, or check your kitchen for ingredients you already have! The best thing about smoothies is how easy they are to make, making them a convenient and healthy meal option at any time of day.