Want to make your own smoothie recipes but worried you can't get the balance right? When you can't judge the amount or variety of ingredients, a drink you think is healthy can come back to you as far more calories than you'd expect. Here's what to watch when building your own balanced smoothie:
- Start by setting yourself a goal. If you'd like your smoothie as a tasty snack, keep it to no more than 150–200 kcal.
- Mix it up! To create your favourite flavour, don't be shy about using fruit, plant-based milks, and fat sources like chia seeds, flaxseed and cacao. Of course, watching the amount is the most important rule.
- To increase the volume and benefit of your smoothie, don't skip plenty of vegetables. This boosts your raw-vegetable intake while strengthening your drink's fibre and its ability to keep you full.
Time to Get to the Blender!
- Begin by adding 1–1.5 cups of fruit to your blender. Fresh or frozen both work. Mixing your fruit is a good idea to double the benefit — for example, ½ cup of diced pineapple + ½ cup of berries increases the variety of antioxidants and creates a wonderful taste.
- Add ½ to ¾ cup of milk. If milk causes you bloating, try lactose-free milk or probiotic yogurt. Plant-based milks help limit your intake of animal-source fat and reduce calories, and their mild taste brings a fresher note to your smoothie. With this protein and calcium source, you've all but guaranteed you'll stay full for a long time.
- Now for a little energy! Don't be afraid to vary your fat sources — sometimes chia seeds suit your smoothie, sometimes raw hazelnuts or almonds. Just don't be too generous with the amount: 1 teaspoon to 1 tablespoon is enough.
- Don't shy away from vegetables! Yes, they may turn your smoothie a little green, but they won't change the taste much — and you'll benefit from all their vitamins and minerals. Parsley, spinach and lettuce are wonderful sources that barely change the taste while nourishing you with fibre.
That's it — press the button and start blending!