Why are you drinking a smoothie? Do you need more vegetables (adding spinach or kale)? Do you need more fruit & fibre in your diet? Are you having it to boost your protein intake? Or is it just a way to get more nutrients in your diet? All are great reasons but my tip here is don't try to do it all in one smoothie. They can often turn out to be a muddled mess. It's better to have a few different ones to choose from, a green smoothie one day, protein smoothie the next. Break it up. You will find they taste way better and pack more nutrients.
When?
Mornings are great time to have them. Especially if you are adding fruit and greek yogurt to them. The greek yogurt gives the smoothie a protein boost and the fruit gives the smoothie dense nutrients and fibre. The fibre and protein will keep you feeling full.
The other great time to have a smoothie is when your body is in recovery mode. After a good session at the gym, hike, or swim. Your body is looking to replenish, and this is the optimal time for a shot of carbs and protein. This is the time to rattle the shaker cup.
How?
Smoothie blenders or high powered blenders are great at chopping through frozen fruit.
Shaker Cups are great for recovery after a gym workout. Any kind of juice and some protein powder mixed up.
Water and ice. I've heard from a lot of people that they don't like to eat smoothies because of the consistency (thick, chalky). This is where adding water or a bunch of ice helps. Or just cutting back the amount of yogurt or protein you are putting into a smoothie.
Recipes:
Killer Kale
1 1⁄2 cups unsweetened almond milk
1 1⁄2 tablespoons almond butter
1 banana, frozen
2 cups kale
1 tablespoon hemp seeds
Black and Blue
2-3 cups spinach
1 cup milk (or juice) of choice
1 banana, ripe
1⁄4 cup blueberries, frozen 1⁄4 cup blackberries, frozen 3 ice cubes
Happy Belly
1/2 cup baby spinach
1 cup romaine lettuce, chopped 1 medium stalk celery
1/2 medium banana, ripe
1 medium pear, ripe
1.5 cups unsweet almond milk 1/2 tbsp hemp hearts
Making your Own?
Your post-work out shake should help to replenish electrolytes, provide muscle-building protein & deliver re-energizing carbohydrates.
Start with your base
1/2 - 1 cup Skim milk or lactose-free milk
1/2 - 1 cup Low sugar Soy Milk
1/2 - 1 cup Almond or Coconut Milk
Add one protein-booster
1/2 cup Greek yogurt
1/2 cup Probiotic yogurt, plain
1 scoop (15g) Whey protein isolate
1 scoop (15g) Brown rice, hemp, or pea protein powder
Add one fruit
1/2 - 1 cup Fresh or Frozen Berries
1/2 – 1 medium Banana
1/4 - 1/2 cup Orange Juice or other 100% fruit juice
Add one or more nutrient-boosters
1 cup, chopped Spinach or kale
1 tsp Ground flaxseed
1 tsp Chia or hemp seeds
1 tsp Flaxseed or fish oil