Look no further, with this step-by-step plan you can make the perfect nutritious smoothie:just the way you like it.
To make a nutrient-dense smoothie that can pass as a meal, you need three basic elements:fiber (such as fruits and vegetables), protein, and fat. Other than that, there are no rules. Grab your blender , throw in whatever ingredients you like and experiment.
Step-by-step plan to blend a perfect smoothie
- Choose a liquid base
As a basic ratio for a smoothie you can use equal parts liquid and fruit, and one or two handfuls of vegetables. Don't get caught up in it and use your gut feeling to create a smoothie to your liking. Always start with a liquid base. Good options are unsweetened plant-based milk, yogurt, kefir, (coconut) water or green tea.
- Choose your fiber:fruits and vegetables
A nutritious smoothie always contains fruit and vegetables. Banana, apple, kiwi, pear, mango:in principle, little can go wrong here. Choose what you like! Use frozen fruit to give your smoothie the right texture. In addition, go wild with vegetables, especially green leafy vegetables are full of fiber, vitamins K, A and C and are good for your brain and gut. Examples of great smoothie vegetables are spinach, kale, celery, cucumber, broccoli and carrots. Oatmeal and chia seeds are also good sources of fiber (don't add too much:your smoothie will thicken).
- Add healthy fats
For this you can use coconut oil or use olive oil (two tablespoons is enough). But chia seeds (they are again), broken linseed or unsweetened nut butters are also very suitable.
- Choose your seasoning (optional)
If you like, you can spice up your smoothie by adding seasonings. Here too, everything is possible. You can go for spices like cinnamon and turmeric. Or for grated coconut, cocoa powder or coffee. Do you like sweet? Then you can, for example, add some raw honey, dried dates or maple syrup. Be creative!
Our recipe for a green power smoothie
- 1 banana (preferably frozen)
- 75 grams of frozen red fruit
- 1 tablespoon crushed linseed
- 1 large tablespoon of unsweetened peanut butter or nut butter
- 200 ml unsweetened almond milk
- 2 large handfuls of spinach
Blend everything together in your blender and optionally add more almond milk or fruit to make the smoothie thicker or thinner. You can drink it right away or freeze it.
Text:Emma Verweij / Image:GettyImages
