Is there anything as versatile, adaptable and convenient as a
smoothie? I doubt it. Nor are there many things as universally beloved.
Smoothies
are scrumptious, indulgent concoctions that tickle the taste buds and,
inexplicably, with every sip make you feel just a little bit happier and
make the world a little bit friendlier. The smoothie is so much greater
than the sum of it’s parts. And just to prove the smoothie can do no
wrong, it can actually make you more awesome too.
Smoothies contain a smorgasbord of
ingredients, and depending on what you throw in, smoothies can ascend
from mere flavorsome delight and sweet-tooth satisfier to the dizzying
heights of muscle-building, energizing, health-enhancing superdrink. Why
eat just one superfood, when you can combine a load of goodness into
one easily digestible drink? Plus, it’s super quick and absurdly easy to
prepare, making it weirdly efficient not just nutritionally, but
generally. Created in the 1940’s, but perfectly designed for 21st century living.
Smoothies can be tailored to suit your
own needs. And while the flavors are virtually limitless, don’t just
think about taste, but also why you’re making it. Do you want to lose
weight or perhaps build muscle? Do you need a pick-me up or extra energy
to power through an intense workout? Had a bad day and want to wind
down? Or maybe you can’t get to sleep. With a little smoothie science,
you can easily make a smoothie that doesn’t just taste good (or look
pretty), but actually does something.
Just be sure to make your own smoothies.
Firstly, it’s a lot cheaper. Secondly, and more importantly, you’ll
actually make a better quality smoothie at home, compared to any
smoothie you could buy. Your ingredients are fresh or frozen fresh;
you’re not adding a ton of sugar to make it taste better or weird stuff
to make it look prettier. Bottom-line is, you know what’s in it.
Unfortunately, the raison d’être of smoothies appears to largely have
been forgotten, and bought smoothies are less healthy, and more
calorific than ever before. So, do yourself a favor and make your own.
The sweetness
of your smoothie heavily depends on the ripeness of the fruit you add.
If you find your smoothie needs a little more sweetness, try to avoid
sugar (if you must, use brown sugar), and instead add a little honey
(preferably Manuka!), cinnamon (sweetens without actually adding
calories),
xylitol, stevia, figs or dates.
1. PRE-WORKOUT SMOOTHIE
The idea of a pre-workout snack is to make sure you have enough
energy and sufficient stamina to give your workout all you’ve got. If
you’re hungry, you’ll lack energy and drive, which means you won’t be
exercising as hard you could. Some people can get away with exercising
on an empty stomach, but if you’re the kind of person who has to eat
little and often to avoid feeling faint (or road rage), you’ll
definitely do well to have a little something before your workout.
The ideal pre-workout
snack should be easy
to digest (to avoid an upset stomach during your workout) and rich in
carbohydrates. Consume the smoothie at least 30 to 60 minutes before,
depending on how much you’ve drunk/ how hungry you are and what’s in
it. Remember, you only want to fuel up enough to bring your A-game. A
pre-workout smoothie is not an excuse to down a days worth of calories
from a smoothie bar. For maximum performance, keep it little and light.
- ½ cup frozen strawberries/ blueberries/ mixed berries
- ½ banana
- ½ cup low-fat Greek yogurt
- ¼ cup milk (skim/ almond/ soy) – enough to get your preferred consistency
- Ice cubes
2. POST-WORKOUT SMOOTHIE
After a
strenuous workout your main goal is to hydrate,
replenish glycogen stores and jumpstart muscle recovery. A post-workout
smoothie should be made of carbohydrates and plenty of protein; it
should also be relatively easy on the digestive system and quickly
processed by the body. Just like pre-workout, a post-workout smoothie is
not an excuse to down a pint or two of smoothie drink – its purpose is
purely functional. Be sure to drink up within 30 minutes to 2 hours
after your workout. If you’ve been exercising at moderate to high
intensity for longer than 60 minutes, try to re-fuel within 30 minutes.
- 1 dash of cinnamon (helps regulate and keep blood sugar levels steady)
- 1 Tbsp natural peanut butter (or almond butter)
- 1 medium banana (preferably frozen for extra creaminess)
- 1/3 cup low-fat vanilla yogurt
- 1/2 cup almond milk
- 1 cup ice
To boost nutritional content try adding a handful spinach or kale.
3. MUSCLE BUILDER
Building muscle is not just about strength training, but ensuring
you’re meeting your body’s nutritional needs and providing your body
with sufficient protein. Research shows that consuming a protein rich
smoothie post-workout can stimulate protein synthesis and muscle
recovery, in other words aid muscle growth.
- 1 scoop chocolate whey protein
- 8 oz. low-fat chocolate milk
- 1 medium banana (frozen)
- Ice
4. WEIGHT LOSS SMOOTHIE
The goal here is to create a smoothie packed with nutrients that is
super filling, but low in calories, that you can have for breakfast or
lunch. In other words, it’s not a snack (i.e. in addition to regular
meals), but a meal replacement (instead of meals). To make a meal, a
smoothie needs to include carbohydrates, protein and a little fat. Fat
is important because helps you feel full, as does protein.
- 1 tablespoon chia seeds
- 1 scoop whey protein powder
- ½ medium banana
- 1 cup frozen mixed berries
- ¾ cup milk (skim/ almond/ soy)
- 3 to 5 ice cubes
Mixed berries (carbohydrates) provide energy and are packed with
vitamins, minerals, fiber, and are a natural sweetener. Chia seeds are
incredibly rich in omega-3 fatty acids (healthy fat), protein
antioxidants, vitamins and minerals. Chia seeds also contain super high
levels of soluble and insoluble fiber, making them uncannily filling and
a great addition to low-calorie smoothies.
Filling smoothie ingredients: chia seeds, ground psyllium husks, whey protein, low-fat Greek yogurt.
5. BELLY BUSTER
To make a belly-busting smoothie, add a source of MUFAs
(monounsaturated fatty acids) and to aid weight loss add low-fat yogurt.
Research shows that MUFAs help target belly fat, and yogurt has been
shown to aid weight loss and reduce bloating (read more
here).
- 1 Tbsp cold-pressed organic flaxseed oil (MUFA)
- 1 cup frozen unsweetened blueberries
- 3/4 cup milk (skim/ almond/ soy)
- 1/4 cup low-fat Greek yogurt
Sources of MUFA to add to smoothies: flaxseed oil, avocado, nut butter (e.g. peanut butter, cashew butter), dark chocolate chips
6. LOW CARB SMOOTHIE
Load up on high quality protein with a carbohydrate source packed
with nutrients (i.e. fruit or vegetable). To sweeten use a sweetener
such as Stevia or Splenda.
- 1 scoop protein powder
- 1 cup frozen, mixed berries
- 1 cup cold water
- ¼ cup low-fat cottage cheese
- 1 packet Splenda sugar substitute
7. METABOLISM BOOSTER
This tasty smoothie is designed to be filling, nutritious and boost
metabolism. The base of this smoothie is green tea, which boasts both
caffeine and catechins, substances shown to speed up metabolism. This
smoothie is also rich in protein, which also has metabolism boosting
effects.
- ½ tbsp honey
- 1 cup mango chunks
- ½ cup non-fat vanilla yogurt
- ½ cup brewed green tea, cooled to room temperature
- 1 cup ice (about 6 cubes)
8. PALEO POWER
This paleo friendly smoothie is filling and full of nutritional
goodies. Herbal tea makes a great base as it is rich in anti-oxidants
and depending on which herbal tea you choose will have specific health
benefits (e.g. peppermint for digestive issues, etc).
- 1 scoop egg white protein powder
- 1 tbsp nut butter
- 1 cup frozen berries (mixed or otherwise)
- 1 cup brewed, chilled herbal tea
- ½ cup crushed ice
9. THE INVIGORATOR
This green smoothie will energize and invigorate the senses.
- 1 teaspoon lime juice
- 1 tbsp honey (if needed)
- 1 handful of spinach (or other leafy greens)
- 1 apple
- 1 pear
- 1 ½ cups chilled ginger tea*
- Ice cubes
Bring about 2 cups of water to the boil. Grate or slice thinly about
1” of ginger root and add to boiling water. Cover saucepan and leave to
simmer for 15-20 minutes. Strain. Cool.
10. BREAKFAST IN ONE
Smoothies are perfect for breakfast on the go. All the goodness of a
healthy breakfast in one cup. Quick cook oats and nuts help to slow down
the absorption of sugar from the fruit, keeping blood sugar levels
steady, and giving you more energy for longer. Yogurt and milk are rich
in protein, which makes this smoothie filling. The fruit are a source of
vitamins and minerals, as well as fiber and carbohydrates, making the
smoothie nutritious and energizing.
- ¼ cup quick cook oats (not instant)
- ¼ cup nuts (walnuts, almonds, or pecans)
- 1 ripe banana
- 1 cup frozen fruit (mango, blackcurrants, or strawberries)
- 2 ½ tbsp low-fat yogurt
- 1 cup of milk (skim/ soy/ almond)
11. KOFFEE KICK
Wake up with this delicious blend.
- ¼ teaspoon cinnamon
- 1 frozen banana
- ¾ cup frozen low-fat vanilla yogurt
- 1 cup chilled strong black coffee
12. HANGOVER HERO
This smoothie is a meal in a glass and packed with nutrients to make
up a little for last nights indulgences. Banana provides energy, ginger
will help settle the stomach and help with nausea. Yogurt helps to
soothe the digestive tract. Pomegranate juice super nutritious and
contains high levels antioxidants. If you don’t have Pomegranate juice
to hand, try cranberry or blueberry juice. Alternatively, add a cup of
frozen mixed berries. Nut butter is rich in protein and healthy fats,
which will help you feel full and provide lasting energy.
- 1 teaspoon freshly grated ginger
- 1 – 2 teaspoons almond butter
- 1 banana
- ½ cup low-fat yogurt
- ½ cup Pomegranate juice
- Ice cubes
13. SLEEP INDUCER
Is there anything worse than laying in bed trying to sleep,
concentrating on trying to sleep, and thus not getting to sleep at all?
You can’t mentally force yourself to sleep (a self-defeating effort);
but you can physiologically. To that end, this smoothie is made up of
foods (banana, peanut butter, milk) that contain tryptophan, a
sleep-promoting substance, which is converted to serotonin or melatonin.
This smoothie is also rich in carbs and calcium, which intensify the
effect of tryptophan. Cherries contain melatonin and bananas are a great
source of potassium and magnesium, which are natural muscle relaxants.
- 1 tbsp peanut butter
- 1 tbsp sesame seeds
- ¼ cup pitted cherries
- ½ banana
- 1 cup milk (skim/ almond/ soy)
- Ice cubes
14. THE CHILLAXER
Sit back and chillax. Enough for two – or just one.
- 1 dash nutmeg
- 1 splash vanilla extract
- 1 tbsp honey
- 1⁄4 cup ground almonds
- 2 ripe bananas (preferably frozen for extra creaminess)
- ½ cup vanilla yogurt
- ¼ cup chilled chamomile tea
(a calming tea)
- ¼ cup milk (skim/ almond/ soy)
- Ice cubes
15. STOMACH SOOTHER
This all-rounder will address all manner of digestive woes. Papaya
contains the enzyme papain, which has a soothing effect on the stomach
and aids protein digestion. Ginger tackles nausea and fights flatulence.
The probiotics in yogurt help increase friendly bacteria in your
digestive tract, aiding digestion and reducing air. This smoothie is
also rich in fiber. Fiber helps move food through the digestive tract,
cleaning it out and removing toxins from the body.
- 1 tbsp ground flax seed
- 1 tsp sliced ginger
- 1 cup frozen sliced peaches
- 1 cup peeled, seeded, cubed papaya
- 1 medium pear, cubed, skin optional
- 1/2 cup low-fat Greek yogurt
- 6 ice cubes
16. THE DETOXER
The Detoxer looks just like a regular fruit smoothie, pinky
red and smooth. It is in fact loaded with the goodness of beetroot and
carrot, which are detox favorites. Beetroot boasts antioxidant,
anti-inflammatory and detoxification properties and carrots are rich in
anti-oxidants. Ginger is anti-inflammatory, while apples and pears are
an excellent source of fiber, vitamin C and antioxidants. Spirulina is a
super concentrated source of vitamins, minerals, antioxidants and
protein.
- 1 tsp spirulina (optional)
- 2 tbsp fresh lemon juice
- 2 tsp minced fresh ginger
- 1 sweet apple
- 1 ripe pear
- 1 beet*
- 1 carrot*
- Ice
*Steam carrot and beet until just about tender (approx 10-15 minutes). Cool.
17. SKIN SMOOTHER
Just as weight loss is a combination of diet and exercise, so is
great skin a product of good skincare and nutrition. This skin-smoothing
smoothie is rich in anti-aging vitamin E, sun-damage-fighting healthy
fats, collagen-boosting vitamin C, and wrinkle-reducing oleic acid from
wheat germ, flaxseed, berries and avocado respectively.
- 2 tbsp ground flax seed
- 1 cup blueberries
- 1 cup pitted cherries
- ½ cup strawberries
- ¼ avocado
- ½ cup low-fat yogurt
- Ice cubes
18. IMMUNE BOOSTER
Boost your immune system and beat the cold and flu season with this
smoothie loaded with beta-carotene and vitamin C from mango, cantaloupe,
and pineapple, as well as almonds and almond milk, which are packed
with zinc, an immune system booster.
- 1/3 cup ground almonds
- 1 cup chopped cantaloupe
- ½ cup cubed pineapple, fresh or canned
- 1 Banana
- 1 cup peeled, pitted, cubed mango
- ½ cup unsweetened almond milk
- Ice cubes
CORE SMOOTHIE INGREDIENTS
Below are the building blocks of any healthy smoothie. These core
ingredients don’t just look pretty or taste awesome, but offer
significant health & fitness benefits.
- Yogurt is packed with protein, calcium and tummy friendly
probiotics. Go low-fat & Greek. Full fat yogurt is high in calories.
Greek yogurt is high in protein & low in carbs. To up the protein
content of any smoothie, try adding 1/4 to 1/2 cup low-fat Greek yogurt
or silken tofu.
- Milk is another great source of protein, calcium & other
nutrients. Go for skim milk. Can’t tolerate it? Try soy, rice or almond
milk.
- Whey protein is an awesome means of boosting the protein content of a
smoothie & also make it more filling. It’s a no-brainer for
low-calorie smoothies. And of course, ideal post-workout.
- Fat has got a bad rap. But there are healthy fats that the body
needs. Also, fat helps you feel full. Zero-fat foods are not filling.
Your body needs fat to absorb important nutrients. Sources of healthy
fats: fish oil, avocado, nuts, flaxseeds, peanut butter & more.
Also, choose low-fat milk and yogurt, instead of the nonfat variety.
- Rich in potassium, vitamin B6& other nutrients bananas are
filling, add sweetness, the mild taste means they go with almost
everything & it’s rich consistency binds the ingredients in
smoothies together.
- Berries are an antioxidant powerhouse, chock full of vitamin C &
phytochemicals, conferring a plethora of health benefits. Naturally
sweet & available fresh or frozen.
- Tea is a healthy & tasty way to customize a smoothie. Green tea,
Rooibos, peppermint, etc. confer different health benefits. Try
fresh-brewed tea, tea ice cubes or tea powders.
- What’s a smoothie if not cold & smooth? Use plain ol’ H2O or
freeze fruit juice, green juice, tea, coffee, yogurt or milk. Also, try
freezing bananas for extra creaminess.
