Smoothies have withstood the passing of countless trends. It has now taken its place as a fundamental part of a healthy lifestyle for many. With a wide variety of nutrients, flavors and super-elements, smoothies effortlessly transform into a power meal to take on the run.
As we head into warmer days, let’s explore how you can make sure your smoothie is not only healthy and delicious, but packs the punch that you need for YOU.
The Basics
Frozen banana - the universal solution?
While it adds the perfect froth and frost, the banana is not the terminal solution. If bananas are going to be your go-to, smoothies will become monotonous. There is no getting away from the pervasive background taste, however pleasant (or not) you find it. Consider these alternatives:
- Unsweetened almond milk ice cubes - For a creamy, sweet consistency, use one cup’s worth. If you make your own almond milk, which is not as hard as you may imagine, you will be sure to cut out all the undesired additives and sugars you can’t control. Alternatively, go for organic! Coconut milk offers another choice of variety and health benefits.
- Frozen Avocado slices. Yay or nay? The star feature toast topping is now appearing in everything from chocolate mousse to smoothies, yet… you’ve held back. Be creative and see this exotic fruit (remember?) for its creamy properties in other ways too. Pre-frozen in a ziploc bag and used along with some berries or even cacao, avocado makes for a creamy experience that a banana can only wish to achieve. Don’t cringe, be courageous and just try!
- Greek-style yogurt: If you are not avoiding dairy, that is. Greek yogurt will add the tang along with the creaminess that is synonymous with a great smoothie experience. The main attraction here is the many flavor profiles you can come up with to compliment this gut-friendly and satiety smart basis to a super thick treat.
Hitting the right ‘sweet’ level
To find the correct level of sweetness to please your palate and your health preferences, you will need to experiment with ingredients. All combinations were not created equal and some may demand just a smidgen more than you planned on. We know you won’t reach for the sugar, so here are some suggestions:
- Nature’s own sweet - Medjool dates: these come packed with healthy nutrients and a level of gooey that won’t be objectionable. They are fiber packed too, which makes them satiety smart.
- Coconut water: Add this for a healthy punch of natural sugar that won’t rob you of energy, but rather comes loaded with enzymes and electrolytes that will uplift you, especially post-strenuous-gym session.
- Cinnamon: Used in small doses, this sneaky spice fools you into believing things are sweeter. Yet, we like this kind of sneaky, because it regulates blood sugar and has a tendency to be comforting.
- Lucuma Powder: It’s a superfood, contains antioxidants, essential trace elements and has a distinct caramel flavor - why is this not in everything we consume? This one is worthy of your serious consideration.
Some Super-Nutrients
Now, let’s add some superfoods. Not because we want to be trendy, but because:
Maca root is reported to have a nutty, malty taste and to boost energy within the half hour of having it. You’d be forgiven for thinking it was made for adding to smoothies!
This malty treat boosts anti-oxidants, helping your body fight off diseases and therefore improves your immune system. It also improves stamina and mood, making it a perfect supplement for active people.
A word of caution: This happy supplement also contributes to hormone health, which is great, but should not be taken in conjunction with any hormone altering medication. Other than this, thousands of native Peruvians consume this superfood as a staple and no known side effects have surfaced.
Start with one teaspoon added to your smoothie to explore the effects, and work up to 2 tablespoons. Also, try various forms before settling. Some find the gelatinized supplement gentler on the digestive system than the powdered form. Also, if eating raw is important to you, make sure to specifically check before you buy.
Rhodiola burns fat, enhances energy and combats depression. Sounds amazing, doesn’t it? Now, while we endorse our HIIT classes for burning fat, we do like the brain-boosting, fatigue-busting part of the deal!
Rhodiola helps to increase your red blood cell count, which is where the fatigue gets beaten, your stamina reaches new levels and muscles recover more rapidly from a good workout. Add this one consistently to your pre-workout smoothie, and give it some time for the benefits to manifest, this one is not a quick fix!
This superfood, daintily disguised as a common weed is almost poetic in how it translates it’s whimsy into the benefits found in the root. Roasted dandelion root is a therapeutic addition to your smoothie. It is a gentle detoxifier, in that it aids your liver in producing bile, which just boosts the waste elimination process. If you have heard of the mineral called boron, you will also know that it is essential for bone building, blood purification and acts as a natural antibiotic. So all in all, a worthy addition to our list of super-smoothie building blocks. When you next see a pretty dandelion, remember that it’s not just a pretty weed!
From the word ‘go’ we need to warn that on its own, Aloe vera is bitter. Why add it to your smoothie? Combined with the right ingredients, this superfood won’t taste all that bad, and besides, it comes with a plethora of awesomeness. We here name only a few:
Let’s start with protein. All 8 amino acids required for our benefit can be found in aloe vera, as well as essential fatty acids. This is important for building protein and muscle recovery. On top of this, it is an anti-inflammatory which is beneficial for any healing process.
Aloe vera alkalizes your body, making it hard for a disease to manifest. It combats the effects of acidity in your body and ensures you stay on top form. Besides this, it also boosts immunity through its high level of antioxidants. Its antipyretic properties combats fever, so if something sneaks through, the aloe vera will help you fight it.
A word of caution: When using natural aloe vera, let it stand upright in a glass so the yellow, bitter sap can escape. Also be sure on how to fillet the gel, which you can freeze for whizzing convenience. Just be cautious not to overuse Aloe vera, as overuse has some effects, such as a loss of electrolytes and should not be taken internally if pregnant or menstruating, or for those suffering hemorrhoids or degeneration of the liver or gall bladder.
Now it’s up to you to explore combinations that work to find your favorites. The possibilities are endless! Remember to have fun, and very importantly, listen to your body which is designed to know what is good for it or not. Tune in and don’t take all this advice as designed for you, rather, explore and find what works. Let us know what other favorite smoothie boosters or advice you have in the comments below!
