How to make a nourishing smoothie that actually tastes delicious {plus recipes}
You don't have to gag when you slurp down your smoothie
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Well, hey there, healthier warriors!
Today, let’s talk smoothies!
Yes, those same smoothies that have been labeled as ‘just a trend’ or worse, ‘sugar bombs in disguise’. Before you side-eye your blender, hear me out. I’m about to walk you through how to build a powerhouse of a smoothie that tastes great. A nutritional bomb that’s both delicious and nourishing.
One of the top reasons that I like smoothies is the fact that you can get so many nutrients packed into one drink. You can easily take it on-the-go, which is probably the second top reason why I love the concept of a smoothie.
I often hear my friends or family say they need to get back on their smoothie kick. Honestly… it can be a pain in the bum to make a smoothie when you’re busy and that’s why I ‘meal prep’ my smoothies.
I’ve invested in a bunch of reusable baggies that I can fill with my smoothie ingredients and pop in the freezer till smoothie time. 💃 I’ll usually prep my powders separately as they don’t need to go in the freezer. This takes up very little time on the weekend.
It is WAY easier when you’re a busy working woman to get your head in the game of making any kind of food when it’s already prepped! Agree?
If you can get the main ingredients prepped, then all you need to do is add the liquid.
Now that we’ve gotten this far, are you wondering what makes a nourishing smoothie? ⤵️
When building out your nourishing smoothie, I recommend focusing on the following nutrients: protein, healthy fats, fiber, and greens. Those are your basics. You can add other flavors and superfoods once the basics are covered.
• • • The basics • • •
Protein power 💪
First up, protein. And no, I’m not talking about protein powder alone. You’ll find protein in other things such as Greek yogurt, silken tofu, or even a scoop of nut butter. These not only add a creamy texture but also help in muscle repair and keep you feeling full longer. Hello, sustained energy!
Healthy fats… hear me out! 🥑
Now, onto fats - the good and healthy kind. Often times people steer clear of anything that has fat in it, but please, don’t shy away from healthy fats. There’s a difference! Did you know that good fats include monounsaturated and polyunsaturated fats (examples below)? Unhealthy fats include industrial-made trans fats. It’s a good idea to keep these fats (processed and fried foods) at a minimum.
Here are some examples of healthy fats that can punch up the nutrition in your smoothies. A spoonful of chia seeds, avocado, full-fat coconut milk, nut butter, or flax seeds are amazing add-ins. These fats are essential for absorbing vitamins and keeping your brain in top-notch condition.
Fiber is a game-changer 🔥
Fiber helps to stabilize your blood sugar and keeps your digestive system happy. It helps make you feel full longer as a nice lil’ bonus. Oats, flaxseeds, chia seeds (yep, chia seeds are a healthy fat and provide protein and fiber) or a handful of berries can effortlessly up your smoothie’s fiber quotient.
Greens 🥬
I almost always add greens! Toss in some spinach, kale, or a scoop of spirulina or other organic greens powder that doesn’t contain fillers. Greens are nutritional powerhouses, packed with vitamins and minerals, and trust me, with the right combo, you won’t even taste the ‘green’. This doesn’t mean you can’t make a berry smoothie. Add more berries than greens if you care about the color. Sometimes I will add some beet powder for color and an extra nutritional punch.
There are days I experiment wiht my smoothie and it is the color of cement… but it tastes good so, who cares!
More on green powders
I am a fan! Sometimes I will add a handful of spinach and a scoop of AG1 (Athletic Greens). I started using AG1 in December of 2023 and I am sold! I love their product! The ingredients are clean and green - so many nutrients are packed into one scoop. I love knowing that I am getting a huge boost of nutrients with this powder and it gives me a good dose of energy for the day. Psst… their customer service is outstanding! You can check them out here.
Liquid base 🚰
Lastly, the liquid base, Think filtered water, unsweetened almond milk (any milk of your choice), or coconut water. I steer clear of liquids that are full of sugar. You can use some juice, but I would limit it to a small amount. Most of the time, I add filtered water or cold brew unsweetened tea.
Recipe time! Not one recipe, but 50 smoothie recipes!
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