Including an array of fruits and vegetables into your daily diet is essential for optimal health and a strong immune system.
When working together with clients I encourage them to make smoothies and enjoy them as a snack, meal replacement or dessert.
So how do you make a perfect smoothie? Below I have given you my top tips to help you create your own delicious smoothies.
1 - Choose your base, add 2 x cups of one of the following;
Water
Coconut water
Plant based milk, oat, almond or soya
Fresh juice
2 - Choose your fruit, add 1 x cup of any of the following;
Bananas
Berries
Pineapple
Mango
Papaya
3 - Choose your greens, add 2 x cups of any of the following;
Kale
Spinach
Romaine lettuce
Arugula
Cucumber
4 - Choose your protein, add one of the following;
1 tbsp Nut butter
2 tbsp Yoghurt
1 tbsp Chia seeds (soak them prior)
1 tbsp Protein powder, pea, rice, soya
5 - Choose your additional superfood, add one of the following;
2 inches fresh grated ginger
1 tsp Maca powder
1tbsp flax seed (milled or if whole soaked)
½ avocado
1 tsp turmeric
2 tsp spirulina
1 tsp beetroot powder
1 tsp Cacao powder
To sweeten - It is best to try not to add more sugar to your smoothie yet at the beginning you may find you need a little extra sweetness in the form of more fruit, dates, or syrup. In time phase the sugar out and increase the vegetables.
Try one of the following:
1 x date
1/2 tsp syrup such as maple or agave
Blend until smooth and enjoy!!
How to store - You can make smoothies fresh that day or if you are short on time, add all the ingredients to your blender jug and store in the fridge the night before to save time in the morning.
I often make extra and pour the smoothie mix into a freezer bag, removing from the freezer the night before I want to use it.
Your smoothies will also work as lollipops! Allow them to set in a mould and you have yourself a healthy creamy ice lolly!
Check out my personal favourites!
Green Dream Smoothie = Water + Pineapple + Greens + Cucumber + Pea Protein + Avocado (+ 2 x tsp spirulina optional).
The avocado makes this a very creamy smoothie with a delicious kick from the pineapple.
Berry Sweet = Plant Milk + Frozen Banana + Frozen Berries + Kale + Lettuce + Yoghurt + Beetroot Powder.
Make sure to add lots of frozen berries to increase the antioxidants and give it a bright purple colour!
At the Beach = Coconut water + Pineapple + Mango + Banana + Cucumber + Protein Powder.
You will think you have a cocktail in your hand with this one! Go easy on the greens or it will turn brown.
Chunky Monkey = Plant Based Milk + Frozen Banana + Yoghurt + Peanut Butter + Cacao Powder.
This one tastes like a treat and makes a delicious dessert!
Smoothie Tip - Never throw bananas away! If they start to go black, peel your bananas put them in a freezer bag and keep them in the freezer for when you need them.
Using frozen bananas in your smoothie will make your smoothie creamy and makes a delicious base for ice cream!
Hopefully, you feel inspired to make more smoothies, have fun with them and be sure to tag Fat Lettuce in them! Fatlettuce.uk on Instagram.
Shared with you by Jennie Dudbridge
Nutritionist & Health Transformation Coach @ FatLettuce.com
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