Making a smoothie can be an enjoyable break from your regularly scheduled morning breakfast, or for the health-conscious among us is an excellent source of vitamins and nutrients. Regardless of how you enjoy your drinks, there are a few basic things to consider in making them.
It’s much easier than making a normal breakfast, which contains eggs and meat. And while smoothies are a quick and healthy way to start the day, they can get expensive if you buy premade smoothies at the store.
Here’s how to make a smoothie at home:
Get the right ingredients.
You’ll need a blender, of course, but you’ll also need some fruit. You can use fresh or frozen fruit, depending on what’s available in your area. Bananas and apples have a lot of sugar and make good base fruits for smoothies. Other good options are berries, oranges, and avocados. You can add greens like spinach or kale for extra nutrition without changing the flavor too much. If you’re using fresh produce, ensure it’s washed thoroughly first!
Choose your ingredients based on their nutritional value and taste.
If you’re trying to lose weight, choose low-calorie fruits like berries or apples and vegetables like spinach or cucumbers. If you’re trying to gain weight or build muscle mass, use higher-calorie fruits like bananas or dates, as well as nuts and seeds (if they’re allowed on your diet). You can also add protein powders made from whey or eggs to increase the amount of high-quality protein in your smoothie.
Plan when you want to make healthy smoothies.
If you wait until the last minute, you’ll likely end up throwing in whatever ingredients you have on hand, which may not be the best choice for your diet. Consider making smoothies ahead of time to have them ready when hunger strikes!
Chop up any ingredients that need to be cut before adding them to the blender.
This will save time once everything is added and give you better consistency if you don’t want large chunks of fruit in your drink.
Decide what you want your smoothie to do for you.
If you’re looking for something light and refreshing, a fruit-and-veggie smoothie is a great option. If you’re after something more substantial that will fill you up, a protein smoothie is a good choice. If you want something that’s both filling and nutritious, try a nut butter smoothie.
If you want to add protein to your smoothie, think about the source of the protein you’re using.
There are different types of protein powders available — whey protein is one of the most common sources people use in their smoothies. Other options include soy protein and casein protein.
Be aware of the sugar in your smoothie and how it will affect your health and energy levels.
A good rule of thumb is to keep the amount of fruit below 5 grams per serving. This means that if you have one serving of fruit in your smoothie, it should be no more than half a cup (125 ml). If you want more sweetness, try adding natural sweeteners like Stevia instead of refined sugar. You can also use bananas since they are naturally sweet and contain fewer calories than other fruits like mangoes and papayas.
Add healthy fats like nuts, nut butter, or avocado for added creaminess and nutrition.
The body needs fat to absorb vitamins A and D from foods like greens and leafy greens; it also helps keep blood sugar levels stable throughout the day so that you don’t get hungry too soon after eating breakfast (or any meal).
Start with a base of liquid like water, almond milk, coconut water, or kefir.
You can also use juice, but only half as much as you would liquid since most juices are high in sugar.
Learning what ingredients go into smoothies is a great place to start, but smoothie recipes can actually be modified in countless ways. Whether you want more (or less) protein, want to increase or reduce your fruit content, the types of fruit you want to use, or even whether you want a smoothie to be an afternoon snack or a meal replacement, there are many ways for you to personalize your smoothie. The tips above should help you get started on that path.
Bea is a copywriter specializing in adept research and creating all kinds of content. She’s all about getting creative, developing relationships, and contributing to making businesses succeed through her writing.
When she’s not writing (professionally), you can see her binge-watching RuPaul’s Drag Race or writing film reviews on Letterboxd.