How to make healthy smoothies

Are you wanting to make healthy smoothies but not quite sure where to start? Well Sam has the answers to this question and more for you below. So grab your Super Cubes frozen smoothie, sit down, relax and read on.

There’s a good chance that if you’re wanting to make smoothies on the regular, you want them to be healthy.

Whether you’re trying to reach a specific health goal or just fuel your body with nutritious foods, the humble smoothie (and frozen smoothie too) can play a role.

But you do want to follow a few guidelines to make sure that your smoothies are healthy and balanced, as well as delicious!

Use wholefood ingredients

Whenever you’re making a smoothie (or any meal for that matter), wholefoods should be the star ingredients.

And what are wholefoods you ask?

They are unprocessed foods such as these below:

  • Meat
  • Fish
  • Eggs
  • Wholegrains
  • Beans and legumes
  • Nuts
  • Seeds
  • Fruit
  • Vegetable
  • Herbs
  • Spices

Now, I don’t recommend adding the first few wholefoods into your smoothie (although some do – whatever floats your boat!)

But most wholefoods are an excellent starting point for your frozen smoothie ingredients and more importantly, your frozen smoothie recipes.

Why use wholefoods?

They are rich in vitamins, minerals, fibre and also antioxidants.

Wholefoods will also contain no additives, refined sugars or trans-fats (aka bad fats).

So basically, they are the best nutritional bang for your buck you can get.



Don’t forget your veggies

As a rule of thumb, include at least one serve of vegetables in your smoothies.

Why?

Because vegetables are some of the most nutrient-dense foods on the planet!

There’s also a very good chance you don’t eat enough vegetables throughout your day.

In fact, the stats show that only 7% of adults consume sufficient serves of veg daily.

Depending on your age and gender, you want to consume 4-6 serves of veg every day – that’s 2 serves of veg at every meal.

Smoothies are a really easy way to get 2-3 serves of vegetables in with minimal effort.

So it’s as simple as adding in a handful of greens, ¼ avocado or even some zucchini into your smoothies.

Add a source of protein and/or good fats

Some people think that healthy smoothies are just fruit, veg and a base, with maybe some superfoods.

Don’t get me wrong – there’s a heap of goodness in those ingredients too.

But you could kick it up a notch health-wise by adding in sources of protein or healthy fats.

Why these two?

Protein keeps you feeling fuller for longer.

And as protein is a building block of your cells, it is essential for the growth and repair of your muscles and other tissues.

Healthy fats are carriers of fat-soluble vitamins such as vitamin E and vitamin K.

They can also boost your antioxidant absorption from the fruit and veg you consume in your smoothies.

Here are some protein sources you can add to your smoothie recipes:

  • Beans
  • Legumes
  • Nuts
  • Seeds
  • Nut and seed butters
  • Quinoa
  • Lupin
  • Milk
  • Yoghurt
  • Kefir
  • High-quality protein powders

Healthy fats can be added too using ingredients such as:

  • Nuts
  • Seeds
  • Nut and seed butters
  • Avocado
  • Coconut
  • Non-dairy yoghurts, particularly coconut yoghurt

Vary your ingredients

Everyone has that ONE go-to smoothie recipe – mine is spinach, half a banana, coconut milk, protein powder and then I add some maca and mesquite.

But it can be easy to slip into a smoothie rut, especially if you’re whipping them up right before you run out the door.

Our bodies need a variety of foods to provide a variety of nutrients.

So you want to mix up your smoothie ingredients every now and then for your taste buds AND your health.

This is particularly important when it comes to fruit and veg, because different produce provides different antioxidants.

Different antioxidants provide different health benefits – some protect your heart, some help with inflammation, some have anti-cancer effects, and some support your immune system.

I suggest tweaking your base smoothie at least every 3 months, as the season changes.

This way, you can take advantage of seasonal produce when it’s at its peak.

Need some inspiration for varying your own smoothies?

You’re in luck because there are plenty of recipes for you to try on the Super Cubes Smoothie Recipe page or you could try some of the favourites below:

  1. Banana oat blueberry breakfast smoothie recipe
  2. Banana chia berry frozen smoothie recipe
  3. Banana and honey frozen smoothie recipe
Author | Samantha Gemmell
Sam is a Nutritionist, Health Writer and Wellness Speaker as well as being an Author for Super Cubes.
She is passionate about sharing her knowledge and helping people through their journey to health and wellness combining their mindset, nutrition and lifestyle. When she’s not helping people, she enjoys dancing in the rain and cuddling dogs.
Sometimes she does both at the same time.

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Super Cubes

Sam is a Nutritionist, Health Writer and Wellness Speaker as well as being an Author for Super Cubes. She is passionate about sharing her knowledge and helping people through their journey to health and wellness combining their mindset, nutrition and lifestyle. When she’s not helping people, she enjoys dancing in the rain and cuddling dogs. Sometimes she does both at the same time.