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Shonté Press,

Certified Nutrition & Wellness Consultant, Author & Speaker

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Healthy Smoothies

Finding the smoothie combination that you like is really a matter of trial and error. You have to experiment with different options to find the best combination for your taste preference. 

There are several rules to follow when making healthy smoothies. They are as follows...

  1. Step 1: Liquid--Water, Coconut Water or Fresh Juice (or any combination of these) as a base for the smoothie

  2. Step 2: Fruits and Veggies (the more frozen fruits/vegetables you use, the less ice you will need + the more natural juices the raw fruits/vegetables contain, the less liquid you will need)

  3. Step 3: Special Extras (optional)

    • Chlorella/Spirulina are great sources of almost every vitamin and packed with protein (vitamins, minerals, amino acids)

    • Healthy Protein Powder (purchase low in sugar content and no artificial coloring, flavorings or sugars added)

    • Chia & Flax Seeds are both good sources of omega-3 fatty acids + and they are nutrient rich

  4. Step 4: Ice (optional)--If using more fresh fruits/veggies instead of frozen

  5. Step 5: Blending--Blend ingredients until contents are FULLY CIRCULATING within blender for 5-10 sec. (may take up to 45 sec. to achieve, depending on motor power & jar fullness)

 

Try different combinations. Also, include a leafy green vegetable in each smoothie to increase the nutritional value (spinach, romaine lettuce or kale). There are several recipes below (you can use frozen spinach instead of fresh, simply reduce the amount to your taste preference). You can substitute any healthy liquids, fruits, veggies, according to your taste preference (for liquids, use water, coconut water or fresh juices).

Basic Smoothie Recipe 

1 cup frozen fruit (any combination you prefer)

2 hand fulls of green leafy vegetable

½ cup of liquid (water, coconut water or fresh juice) 

Place the fresh ingredients in first, then add the rest of the ingredients in. Blend until smooth.

        

Tropical Greens

 

1 large banana, ripe and peeled

3/4 cup pineapple, fresh or frozen

8 oz. spinach, fresh

1 cup mango, frozen

1 cup liquid 

 

Place the fresh ingredients in first, then add the rest of the ingredients in. Blend until smooth.

 

Berry Greens

 

1 large banana, ripe

1 cup blueberries, frozen

1/2 cup strawberries, frozen

5 oz. spinach, fresh or frozen

1 1/2 cup liquid

Place the fresh ingredients in first, then add the rest of the ingredients in. Blend until smooth.