WITH
Andrea Hill
6 Essential Ingredients
FOR A PERFECT SMOOTHIE
1. CHOOSE A BASE (1/2 - 1 CUP) Use to blend all the ingredients in your smoothie, and the amount you need will vary depending on how thick you like your smoothie. Examples ` Unsweetened nut or seed milk (e.g. almond milk, coconut milk) ` Coconut water ` Brewed tea ` Water
2. CHOOSE YOUR FRUIT (1/2 - 1 CUP; MAX 1-1/2 CUPS) Enjoy a variety here to reap the most nutrient diversity. Keep in mind that the amount of fruit you use will vary as some fruits are sweeter than others. Examples ` Berries (blueberries, strawberries, raspberries, etc.) ` Cherries ` Peaches ` Pineapple ` Mango ` Banana ` Frozen Fruit (look for “NO ADDED SUGAR�)
3. CHOOSE YOUR VEGGIES (1/2 - 1 CUP) Adding vegetables to your smoothie will boost nutrition by adding antioxidants, phytonutrients and fiber. Here are just a select few to
` Avocado (1/4) ` Nut butter (e.g. almond butter) ` Seed butter (e.g. sunflower seed butter, tahini) ` Coconut oil ` Chia seeds ` Ground flax seeds ` Hemp seeds ` Chopped nuts
Examples ` ` ` ` ` ` ` ` `
Swiss chard Beet greens Kale Spinach Pumpkin Sweet potato Butternut squash Carrots Cucumber
6. GIVE IT A BOOST
4. ADD PROTEIN One of the most important ingredients in a smoothie and yet often the most overlooked. Protein helps fill you up faster which is key to feeling full longer. The amount you use will again vary depending on your choice of protein. Examples ` Whey or Collagen protein powder (1-2 scoops) ` Vegan protein powder (1-2 scoops) ` Hemp seeds (1/4 cup) ` Plain (unflavored) Greek yogurt (1/2 cup) ` Silken tofu, organic, non-GMO (1/2 cup)
5. ADD SOME FAT (1-2 TABLESPOONS) Good fats come with their own package of health benefits, including curbing the appetite and providing energizing fuel. Adding any of these healthy fats will help keep you full hours longer than if you went without it. Examples
(AMOUNT VARIES) Maximize your nutrition even further by adding a superfood to that smoothie? SUPERFOODS are powerful ingredients with their own unique health properties. A small amount is all you need to get a concentrated dose of nutrition and a ton of flavor. Examples ` ` ` ` ` ` ` ` ` ` ` ` ` ` ` ` ` ` ` ` ` `
cai A Aloe Bee Pollen Cacao Camu camu powder Chlorella Chia seeds Cilantro Collagen Cinnamon Fish oil Goji berries Ginger Hemp Seeds Maca Matcha Mint Moringa Noni Spirulina Turmeric Wheat grass
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