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There are many benefits to drinking smoothies, including the ability to digest food better, staying hydrated, getting more fruits and vegetables, making weight loss easier, boosting energy, among many others.
Smoothie Making Tips
Before you do anything, however, there are some smoothies making tips you should know that will help you get started.
1. Buy a Blender That’s Right For You
When choosing a blender, there are lots of things to consider. For example, if you’re planning to blend high volumes, blender capacity is something you need to look at. If you lead a busy lifestyle, blender speed may be important to you.
I’ve listed the main things you need to be thinking about when buying a blender below. Simply use it as a checklist when making your purchase, and you’ll be sure to buy a blender that’s right for you:
Blender Capacity
If you’re planning to make large batches of smoothies each morning, then you need to make sure the blender you buy has a good capacity.
Blender Cost
If you’re on a budget, you’ll want to bear the price of the blender in mind. Blender prices vary significantly, so if money’s a constraint, make sure you find a good balance between blender price and blender performance.
Blender Functions
Some blenders come with a single speed setting only while others have multiple speeds and a range of pre-programmable settings. Decide how much functionality you need in your blender and then make your purchase accordingly.
Blender Noise
While no blender is silent, some blenders are a lot noisier than others. If you have neighbors or people in the house to consider, make sure you get a quieter model.
Blender Performance
Blenders come in a range of different powers and have lots of different blade types. If you’re planning to be a high volume user, make sure you pick a blender with the blades and power to keep up with your demands. If you’re not going to be blending in high volumes, a lower performance blender may suit your needs.
Blender Size
If you’ve not got much space in your kitchen or you’re looking for a blender with a portable flask, a compact blender will work best for you. If you’ve got the space and you’re not looking for a portable blender, a full-size unit is an option.
Blender Speed
The speed at which blenders make smoothies varies between brands and models. If you need your smoothies making up fast, make sure you pick a blender that’s known for its speed.
2. Ice It Up
Ice is a great addition to any smoothie. Not only does it contain zero calories and lighten the total calorie count of the smoothie but it’s also cool, refreshing and hydrating.
When making ice cubes, you don’t have to stick with just water. Coconut water, fruit juices, fruit-infused waters, and green tea are all excellent alternatives to water which freeze into ice cubes just as easily, contain minimal calories and are packed full of nutrients.
When adding the ice cubes to your smoothie, make sure you always put them in the blender last. Doing this stops the ice getting over blended and becoming watery and leaves you with a cool, frosty smoothie.
3. Go For Organic Fruit.
Many people avoid organic fruit because of the extra cost. While organic fruits are more expensive, they’re still a worthwhile investment when it comes to smoothies.
The list below contains a number of reasons why you should always put organic fruits in your smoothies:
Organic Fruits Taste Better
The chemical fertilizers and pesticides used on non-organic fruits harm their taste. Organic fruits taste much fresher and juicier, and this has a positive effect on the taste of your finished smoothie.
Organic Fruits Have A Higher Nutrient Content
The chemical fertilizers and pesticides used on non-organic fruits kill of many of the nutrients content. Organic fruits don’t suffer from this problem and contain much higher concentrations of health-boosting fiber, vitamins, minerals, and phytonutrients.
Non-Organic Fruits Are Detrimental To Your Health
Not only do non-organic fruits have a lower nutrient content but they also absorb the chemical fertilizers and pesticides when they’re being grown. This means if you don’t go for organic fruit when making your smoothies, you’re not just missing out on additional nutrients – you’re consuming harmful chemicals too.
4. Use These Ingredients For A Creamy Smoothie
If you’re a fan of milkshakes or simply like drinks with a smooth, rich texture, you’ll love creamy smoothies. The list below contains four of the best ingredients for making your smoothies creamy:
Banana
Bananas contain very little water so do a great job of giving your smoothies a creamy and fluffy texture. In terms of nutrition, a large banana contains 121 calories and is also an excellent source of fiber, manganese, and potassium.
Coconut Milk
Coconut milk is a brilliant source of healthy fats, but since it contains a lot of calories, you need to use it sparingly in your smoothies. A couple of ounces of coconut milk will add a good dose of creaminess at the cost of just 128 calories.
Greek Yogurt
Greek yogurt will add thickness and creaminess to any smoothie. A single cup serving supplies you with 130 calories and plenty of calcium, healthy fats and protein.
Milk
A cup of milk weighs in at 146 calories and adds a light but creamy consistency to your smoothies. It also provides plenty of calcium, healthy fats, phosphorus, protein and vitamin D.
5. Use These Ingredients For A Crunchy Smoothie
If you want your smoothie to have a crunchy texture, adding nuts and seeds is a great way to achieve this. Nuts and seeds are also an excellent source of healthy fats and protein, so putting them in your smoothie is a brilliant way to get an additional nutritional boost.
The list below contains some of the top nuts and seeds you can put in your smoothies:
Almonds
A 1 oz. Serving of almonds will give your smoothie a subtle crunchy texture and add 161 calories to the mix. In terms of nutrition, almonds provide plenty of healthy fats, magnesium, protein and vitamin E.
Brazil Nuts
Brazil nuts are a great alternative to almonds which will add crunch and bulk to any smoothie. A 1oz. Serving contains high levels of copper, healthy fats, magnesium, protein and selenium and weighs in at 184 calories.
Flaxseeds
Flaxseeds pack 150 calories per ounce and add a different kind of crunch to smoothies than nuts. They’re also loaded with fiber, healthy fats, magnesium, phosphorus, and protein.
Pumpkin Seeds
Pumpkin seeds are a lower calorie alternative to flaxseeds (125 calories per ounce) and a top source of healthy fats, magnesium, protein, and zinc.
6. Use These Ingredients For A Sweet Smoothie
Satisfying your sweet tooth without loading up on calories may sound tricky. However, if you select the right natural ingredients, you can add plenty of sweetness and still keep the total calorie count of your smoothies low.
The list below highlights four of the best smoothie ingredients you can use to add a dose of natural sweetness:
Blueberries
Blueberries pack just 84 calories per cup and are full of natural, juicy sweetness. They also add high levels of anthocyanins, fiber, vitamin C and vitamin K to your smoothie.
Grapes
Grapes also have a satisfying juicy flavor and contain 104 calories per cup. In terms of nutrition, they pack plenty of copper, fiber, vitamin C and vitamin K.
Honey
Honey adds a more concentrated dose of sweetness to your smoothie and weighs in at 64 calories per tablespoon.
Pineapple
Pineapple adds a dose of tangy, tropical sweetness to your smoothie along with lots of fiber, manganese, vitamin B1, vitamin B6, and vitamin C. It also a light choice with a one cup serving of pineapple containing just 82 calories.
7. Consider Adding Some Spice
The list below provides you with four smoothie spice suggestions along with food recommendations to go with the selected spices:
Cinnamon
Cinnamon is a sweet spice with a hint of warmth that packs plenty of calcium, iron and vitamin K. It contains 19 calories per tablespoon and works well with apples, blueberries, and grapes.
Nutmeg
Nutmeg is very similar to cinnamon and has a sweet, nutty taste. A single tablespoon serving provides you with 11 calories and generous amounts of manganese. It’s a great addition to smoothies that contain nuts and seeds.
Ginger
Ginger packs just two calories per tablespoon along with lots of copper, manganese, magnesium, and vitamin C. It has a spicy and tangy taste which works perfectly with citrus fruits.
Vanilla
Vanilla has a smooth sweet flavor that works very well with creamy ingredients such as milk and Greek yogurt. A single tablespoon serving contains 12 calories.
8. Add Some Fizz To Your Smoothie
If you’re a fan of soda, putting a cup of soda water in the blender with your smoothie ingredients or topping the finished smoothie with a little soda water is a fantastic way to add some fizz.
As well as adding fizz, soda water contains zero calories, so it is a great way to lighten the caloric load of a heavy smoothie.
If you decide to use soda water in your smoothie, you will need to drink it as soon as you blend it up. Unlike most smoothie ingredients which can be refrigerated for up to three days, soda water goes flat very quickly and so has to be consumed instantly.
9. Perfect Your Blending Technique
Blending might seem like a simple process but perfecting your technique can make the difference between a good smoothie and a great smoothie.
The list below highlights four top tips you can use to make sure you blend like a pro and enjoy amazing smoothies every time:
Add The Ice Last
Putting the ice in last ensures that it doesn’t get over blended and become watery, leaving you with perfectly chopped ice and a cool, frosty smoothie every time.
Control Your Blending Speed
Many people blend their smoothies at full power and are left with uneven smoothies. To avoid this, blend at a slower speed and gradually work your way up to full power.
Go Easy On The Liquids
Adding too much liquid initially can leave you with a watery smoothie. By going easy on the liquids, you can stop this from happening and ensure that your smoothie contains just the right amount of liquid.
Don’t Overfill The Blender
By leaving some space at the top of the blender, it operates with greater efficiency, and you get much more consistent smoothies.
10. Experiment, Experiment
Once you’ve found a smoothie you like, it’s tempting to stick with it. However, by drinking the same smoothie every time, you consume a smaller range of nutrients in the long term and don’t get the same health benefits as you would by mixing up your smoothie intake.
So to get the maximum nutritional boost from your smoothies, make sure you’re always experimenting and trying new ingredients.
There are plenty of smoothie ingredients that you can start experimenting with right now. The list below also provides lots of further suggestions you can try:
Apples & Pears
Asian pears, Bartlett pears, Braeburn apples, Concorde pears, Fuji apples, Gala apples, Golden Delicious apples, Granny Smith apples, Honeycrisp apples, Pink Lady apples, Red Delicious apples, and Seckel pears.
Berries & Similar Fruits
Bilberries, blackberries, blackcurrants, blueberries, black grapes, cranberries, cherries, elderberries, goji berries, green grapes, pomegranate seeds, raspberries, redcurrants, and red grapes.
Citrus Fruits
Clementines, grapefruits, lemons, limes, mandarins, oranges and tangerines.
Liquids
Black tea, coconut milk, fruit juice, Greek yogurt, green tea, milk, and white tea.
Nuts
Almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamias, pecans, pistachios, and walnuts.
Seeds
Chia seeds, flaxseeds, hemp seeds, pumpkin seeds, sesame seeds, and sunflower seeds.
Tropical Fruits
Bananas, coconuts, dragon fruits, mangoes, papaya, passion fruits, pineapples, peaches and star fruits.
Not only does adding smoothies to your diet provide your body with all necessary vitamins, minerals, and fiber, your digestion is also greatly improved, as nutrients combine synergistically and are therefore easier for your body to process.
Also blending your shake means that you use all the fruit or vegetable and can, therefore, retain all the important nutrients available.
Make sure that you apply all these tips to make the perfect smoothie. At the end of the day, you’ll get a number of benefits that go beyond saving time or simply enjoying a refreshing and nutritious food.
