But there are some common mistakes I see people making with smoothies which can undo the benefits.
If you want to get the most out of your smoothie, read on to understand the potential pitfalls and how to build a great smoothie that packs a nutritious punch and keeps you going until your next meal.
1. Too much fruit, not enough veg
Sorry to be the bearer of bad news, but smoothies heavily loaded with fruits are not all that good for you. Fruits contain lots of great nutrients and phytochemicals, but they also contain a fair amount of sugar and as we tend to cram a lot more into a smoothie than we would ever eat whole, that’s a massive sugar spike all at once. And we know that what goes up, must come down so you’re also going to be hit with the crash and ensuing cravings.
Vegetables on the other hand, have all the benefits of fibre and other nutrients while being much lower in sugar, so you can go to town on these!
2. Not enough greens
On the subject of vegetables, smoothies are a great opportunity to sneak in some extra greens! Darky leafy greens are full of important vitamins and minerals like B vitamins and magnesium, that support our energy production and brain health, but most of us are not getting enough of these in our diets. Don’t be put off by the colour and don’t forget about herbs!
3. Lack of protein
I often hear people say that smoothies don’t fill them up. Usually that’s because they’re not adding enough or any protein. Like fibre, protein helps regulate blood sugar levels and can keep you feeling fuller for longer. It’s so important to include protein with every meal and smoothies are no exception!
4. Lack of healthy fats
Fat is also a key piece in the balanced meal puzzle. In addition to the anti-inflammatory effects of healthy fat, it is essential for regulating appetite making it an essential ingredient for smoothies. You don’t want to leave this out!
5. Shop bought smoothies
These may look pretty and come with convincing packaging that markets them as ‘healthy’ but don’t be fooled! Turn the bottle over and check out the sugar content and you’ll think twice about drinking it!
The perfect smoothie
So what does a good smoothie look like? This is my guide for building the perfect smoothie with all the right components to make it a meal in itself.
Liquid – 1 cup
What you use really depends on what consistency you prefer.
Water, milk (organic whole, organic soya, nut, coconut, oat, rice, kefir), coconut water.
Greens – 1 cup
So many options. Mix it up and use a variety.
Kale, silverbeet, watercress, rocket, spinach, collard, spring, mustard or beetroot greens, mint, parsley, coriander.
Veg – ½ cup
Some of these may sound odd but you really won’t taste it once it’s all blended up.
Cucumber (not technically a veg, I know!), celery, courgette, or cooked carrot, beetroot, broccoli, sweet potato, pumpkin or squash.
Fruit – ¼ cup
Opt for low sugar varieties such as berries and citrus. Bananas, kiwifruit, apples, pears, mango and pineapple are great options too (if you stick to ¼ cup!).
Protein – 2-3 tbsp
I love to add nuts and seeds to my smoothies, either raw or as butters. Some of my favourites include raw cashews or Brazil nuts, pumpkin, chia or ground flaxseeds, or a big dollop of almond butter.
Using a good quality protein powder is another option. Nothing Naughty do a great range of pure collagen, plant and grass-fed whey proteins, and Nuzest have a lovely variety of different flavoured pea proteins. Both are New Zealand brands with no added nasties!
Fat – 1-2 tbsp
Nuts and seeds are also a great source of healthy fats so if you’re adding these as your protein, you’re getting the good fats in there as well. Same goes with some of the liquids like coconut milk or milk kefir.
Other options include coconut oil, flakes or yoghurt, flaxseed oil, or ¼ avocado if you want to make your smoothie extra creamy!
Oomph – 1-3 tsp
Finally, I like to add a little extra oomph to my smoothies. Things like ginger, lemon or lime juice provide some zing, vanilla extract or cinnamon give a nice natural sweetness and if you’re a chocolate lover, raw cacao powder is delicious! And then there’s the ‘superfoods’ like spirulina/green powder, maca powder, baobab powder, lucuma powder, or acai that will give you an added boost of vitamins, minerals and antioxidants.
Smoothies are so versatile and the options above are simply ideas to get you started. Play around with the ingredients to find your favourite combinations. Get creative and enjoy!
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