How to make a healthy smoothie

3 min reading time

Making a delicious smoothie couldn’t be easier. They are highly versatile and can provide a fruity snack, tasty pudding or liquid breakfast for people on the run or those who can’t stomach solid food first thing in the morning. 

Smoothie Makers

You can invest in a smoothie maker from under £20.00, or simply use the jug attachment on your standard blender. 

I use a Nutribullet, which I also use as a general blender, so if you can afford it I think it’s worth the investment

Which fruits should I use 

The best fruits to use for smoothies are softer fruits – pears are okay if they are ripe, but apples tend to give a bit too much ‘crunch’.

  • Bananas
  • Apricots
  • Raspberries
  • Strawberries
  • Blackcurrants
  • Blackberries
  • Blueberries
  • Cherries
  • Mango
  • Kiwi
  • Passion fruit 
  • Plums
  • Pears – ripe
  • Peaches

You can buy bags of frozen mixed berries in most supermarkets – using them from frozen makes the smoothie extra thick and frosty.

As a base you can use a fruit juice diluted with water, rice, almond, oat or coconut milk. You can even use cooled herbal tea! 

A large spoon of silken tofu, cottage cheese, natural yogurt or protein powder is vital to ensure enough protein.

Extra Add-Ins:

  • A handful of oats/quinoa flaxes/millet flakes – for a more filling smoothie
  • Nuts and or seeds – these will grind up in the blender providing additional protein, essential fats and minerals such as zinc. Soak the night before to make them more digestible and easier to blend
  • 1 tbsp of flax seed oil
  • A spoon of nut butter
  • A small avocado
  • A big spoon of ground flax seeds
  • Carob powder – for a chocolaty flavour (Available in health food shops)

Healthy smoothie recipes

Power Smoothie

 

  • ½ medium banana (preferably frozen)
  • ¼ cup rolled oats (dry)
  • ½ cup yogurt or silken tofu
  • 1 scoop protein powder (optional, if not using tofu)
  • 2 tsp pumpkin seed butter
  • ½ tsp cinnamon
  • 3-4 ice cubes, if desired
Women's Nutritional Therapist Anna Estop-Hall
Women's Nutritional Therapist Anna Estop-Hall

Nutty Banana Blueberry

 

  • ½ medium banana
  • ½ cup blueberries (preferably frozen)
  • 2 tsp nut butter
  • ½ cup milk
  • ½ cup yogurt or silken tofu
  • 1 large spoon protein powder 
  • ¼ tsp vanilla extract, optional
  • 3-4 ice cubes, if desired

Banana & Avocado Smoothie

 

  • 1 ripe avocado
  • 1 cup of soya milk
  • ½ a frozen sliced banana
  • 1 tsp vanilla extract
  • 1 heaped dessert spoon of protein powder
  • 1 heaped dessert spoon of ground flax seeds
  • 1 tsp pumpkin seeds
  • 1 tsp sunflower seeds
Women's Nutritional Therapist Anna Estop-Hall

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I’m a Nutritional Therapist, who helps women get to the root cause of their hormone and period related health problems through diet and lifestyle changes.

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