The Perfect Smoothie
The Perfect Smoothie Formula
I often get asked about smoothies and how to make a healthy one full of natural and easily absorbed vitamins, minerals, live enzymes and photo-chemicals. The formula below is from No-Meat Athlete and gives a great structure on how to make different healthy but tasty smoothies while also getting its powerful nutritional dense punch. Print this out and stick it to your fridge door for handy reference in the future.
Why people struggle at making smoothies
There’s something about the alchemy of throwing a few fruits, ice, liquid, and whatever else into a blender and ending up with a perfectly smooth and delicious drink that causes lots of people to struggle.
Since nearly everyone has a blender , I suspect that the reason most people don’t make smoothies consistently is that it’s overwhelming. There are too many possible ingredients, and too many variables to tweak to get the proportions just right. And if someone should stumble upon a good recipe, they end up making it so often that they get sick of it and never drink it again.
We need a formula
It’s a formula you can follow to create nearly endless variations. And the best part is that the uncertainty has been taken out of it for you. You’ll need to experiment with different flavour combinations, of course, but the guesswork about proportions has largely been removed.
The recipe below specifies general amounts and types of ingredients (like “2 tablespoons binder”) and then below, you are given a menu of several recommended ingredients of each type from which to choose to make your smoothie.
The Perfect Smoothie Formula
(makes 2 smoothies)
• 1 soft fruit
• 2 small handfuls frozen or fresh fruit
• 2-4 tablespoons protein
• 2 tablespoons binder
• 1.5 tablespoons oil
• 1.5 cups liquid
• 1 tablespoon sweetener (optional, less or more as needed)
• optional superfoods, greens, and other ingredients
• 6 ice cubes (omit if soft fruit is frozen) (optional)
Select one or more ingredients of each type below and add to blender in specified proportions. Blend until smooth.
Recommended Soft Fruits
(If you have a high-speed blender that can puree, say, a whole apple or carrot without leaving any chunks behind, then the puree of almost any fruit or vegetable can act as your soft fruit.)
Recommended Frozen or Fresh Fruits
• Strawberries (you can leave the greens on if you have a powerful blender)
• Sprouted brown rice (tastes chalkier than hemp, but packs more protein)
• Chia seeds
• Supergreen powder (with Spirulina)
• Ground flaxseed
• Almond butter or any nut butter
• Soaked raw almonds (soak for several hours and rinse before using)
• Rolled oats, whole or ground
• Flaxseed oil
• Hemp oil
• Coconut oil
• Almond, macadamia, or other nut oil
Recommended Liquids (unsweetened)
• Almond milk or coconut milk
• Hemp milk
• Brewed herbal tea
• Honey (not technically vegan)
• Agave nectar (high in fructose, so choose this only before workouts)
• Stevia (sugar-free natural sweetener, the amount needed will vary by brand)
Optional Superfoods, Greens and Other Ingredients
• Cacao nibs (1-2 tablespoons)
• Cacao powder (1-2 tablespoons for a chocolate flavour)
• Carob chips (1-2 tablespoons)
• Ground organic cinnamon (1-2 teaspoons)
• Chia seeds, whole or ground (1-2 tablespoons)
• Super-Greens powder (1-2 teaspoons)
• Whole spinach leaves (1-2 handfuls)
• Maca powder (1-2 teaspoons)
• Jalapeno pepper, seeds and stem removed (one small pepper)
• Ground cayenne pepper (small pinch)
• Sea salt (pinch)
• Turmeric (1/2 teaspoon)
• Black pepper (pinch)
• Lemon or lime juice (1 tablespoon)
Or any soaked nuts & seeds of your choice
There’s plenty here to get you started. But you certainly don’t have to stay within these guidelines if you determine that you want more or less of a certain ingredient, or more than one ingredient from each category.
Also, note that which ingredients you use from one category often dictate how much you need from another. For example, if you’re using avocado instead of banana as your soft fruit, you’ll need more sweetener than you would with the banana, and you’ll probably want to go light on other fatty ingredients, since avocado provides plenty of good fats.
So be creative, and don’t worry if at first you like more of the sweet ingredients and not so much of the healthier ones. Over time as you eat less and less processed and sugary foods, your tastes will change and you’ll actually crave the healthy stuff.
So there you go, let’s get blending !!!