Smoothie Building

Smoothie Building Basics By: Jordan Zeman

Refreshing on a hot summer day, the perfect vehicle for beneficial nutrients, and an easy blend-and-go nourishing option for busy schedules, smoothies are an excellent staple to have in your wellness wheel house.

However, just because you toss a variety of ingredients into the blender and it turns out a bright pretty color doesn’t mean it’s optimally healthy. There is somewhat of a science to concocting a balanced drinkable meal that will be well received by your body but also allows for creativity and experimentation.

Most often the problem with smoothies is they are way too high in sugar. This has an especially negative impact on the body when the sugar content comes from added sugar that lacks fiber to slow down the absorption of the food you are consuming. This brings us to our first smoothie building tip!

If adding sweetness is necessary, use fruit!

Fresh, dried, or frozen fruit can sweeten your smoothie while delivering the highest level of nutrient density. It’s a superior choice because every ounce of natural sugar is also packed with vitamins, minerals, antioxidants, and most importantly, fiber.

Berries, bananas, pineapple, and mangoes are common smoothie additions but you can mix things up with melons, grapes, apples, or whatever fruits you have that need to be used up.

Greens and vegetables are non-negotiable.

A smoothie’s ability to conceal and deliver multiple servings of vegetables in a tasty and easy to consume fashion is what has helped them hold on to their popularity among health conscious crowds. Nutrient dense and fiber-rich vegetables will help stabilize blood sugar, promote satiety, and feed your gut microbiome.

Kale, spinach, beets, carrots, cauliflower, celery, cucumbers, chard, fresh herbs like basil, mint, and parsley, peas, zucchini.

Absorb the highest amount of nutrients by adding a healthy source of fat.

Healthy fats are a necessary component because vitamins A, D, E, K that are found in many of the vegetables above, are fat-soluble meaning they need to be digested with fat in order to be utilized. Fats are also important in hormone regulation, cognitive health, fighting inflammation, and so much more. They are slowly digested so they’ll keep you feeling fuller longer.

Avocado, MCT oil, coconut oil, flaxseed oil, nuts or nut butters, and seeds.

You’ll need a liquid to get things moving!

Start with ¾ cup and adjust based on the thickness desired. Decide whether you’d like to drink it from a straw or pour into a bowl and eat with a spoon. Both are equally delicious but you get to choose!

Nut milk, coconut milk or coconut water, kefir, raw dairy, soy milk, or keep it simple and cost effective with just water

Protein is not just for weightlifters.

Proteins are important for building and repairing tissue and they support nearly every enzyme and metabolic process in your body. Like fats, proteins are digested slowly and delay blood sugar absorption, which translates to a boost of long-lasting energy. Well sourced protein powders are a great option, but minimally processed whole foods can also pack a protein punch!

Chia seeds, hemp seeds, nut butters, unsweetened yogurt

The final additions are the components that make the smoothie most functional for YOU.

Spices can enhance your immune system, ease digestion, and boost your metabolism. Collagen peptides can support your joints and gut lining as well as be a great addition to your beauty routine. MCT oil is known for its ability to enhance cognition. Functional foods are plentiful and they are great to consider for fine tuning your diet to meet your specific lifestyle needs or to make your smoothie taste just right!

Cocoa powder, fresh ginger, matcha, cinnamon, turmeric, brain octane oil, greens powder, maca, and adaptogenic mushrooms.

This classic green smoothie is simple, deliciously creamy, and beautiful in color. Give it a try!

1 frozen banana cut into chunks 1 packed cup or two big handfuls of spinach 1 tbsp ground flax seeds 2 tbsp peanut butter or nut butter of choice 1 tbsp hemp seeds 1 cup coconut almond milk, unsweetened Blend for 45-60 seconds and enjoy!