Smoothies are such a quick and easy way to get a healthy start to your day or a mid-day reboost. If you have a good smoothie formula to work from, you can whip them up any time with ingredients you have on hand.
I have my own smoothie formula I try to stick to when combining ingredients. It’s a helpful guideline to make sure I get a good combination of nutrients and the right ingredients for a smooth consistency.
My smoothie formula looks more complicated than it is since the list includes several items. I don’t always include every item on the list, but I try to in order to get the most bang for my buck out of each smoothie.
Here’s what I try to include in each smoothie:
- one soft fruit/vegetable (banana, avocado, pureed carrots)
- two handfuls of fresh fruit (berries, peaches, mango, pineapple, cherries)
- one handful of dark greens (spinach, kale, chard, collard greens)
- 2-4 T of protein powder
- 2-4 T of a binding ingredient (yogurt, nut butter, oats, flax or chia seeds)
- 1-2 cups of liquid, depending on how thick or thin you want it (milk, juice, coffee, tea, water)
- Flavor enhancers (cinnamon, nutmeg, honey, agave nectar, extracts, cocoa powder)
Sometimes if I use a protein-rich binding ingredient like Greek yogurt or nut butter, I’ll skip the protein powder. I also skip the flavor enhancers a lot, though I do try to work in cinnamon as often as possible because it’s packed with health benefits.