Learn how to get your nutrient fix with these top smoothie ingredients.
The same criteria that govern optimal solid meals apply to liquid meals: fibrous carbs, lean protein, and a healthy fat source. ”A problem many people encounter is that they overload on the fruit, which will make the smoothie high in simple carbs, and lack the protein, so it doesn’t fill them up,” Robbie Clark warns.
Fruits
» Berries – blueberries, strawberries, raspberries, blackberries, etc.
» Banana
» Kiwi fruit
» Cherries (preferably sour/tart cherries)
» Pineapple
» Citrus fruits
» Mango
» Tomato
Vegetables (all are good, but these are top shelf):
» Green leafy vegetable – e.g. kale, spinach
» Beetroot
» Carrot
» Celery
» Cucumber
Protein
» Protein powder – preferably an organic WPI, pea or hemp protein. If you have severe food intolerances, you might best be suited to an organic brown rice protein, which is usually quite hypoallergenic.
» Greek or natural unsweetened yoghurt
Liquid (as a base)
» Dairy – skim or full cream milk (depending on your health goals and taste)
» Milk alternatives – almond, coconut, rice or other nut milks
» Coconut water
Healthy fats
» Avocado
» Nuts – e.g. almonds, walnuts, peanuts, pecans
» Nut butters – e.g. natural peanut or cashew nut butter
» Seeds – e.g. sunflower seeds, pumpkin seeds, linseeds, chia seeds, flaxseeds, LSA (linseed, sunflower seed and almond) mix
» Coconut – shredded, desiccated
» Coconut oil
Carbohydrate
boosters (low GI)
» Whole oats
» Raw muesli
» Bran
» Psyllium husk
Sweetener (if needed)
» Raw honey
» 100% maple syrup
» Organic coconut sugar
» Vanilla extract
Boosters (optional)
» Cinnamon
» Raw cacao powder
» Maca powder
» Matcha powder
» Ginger
» Turmeric
» Kefir
» Bee pollen
» Spirulina
NEXT: Here are four delicious smoothie recipes to add to your collection.
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