Tag Archives: Smoothie

Categories Free Resources, Health Boosters, How To’s

Smoothies – Why, what and how

You may have tried a smoothie in the past. Maybe smoothies are a big part of your food intake. You may have experienced the texture, the variety of flavours, colours and even gone further and bought a blender to prepare these at home. Whether you enjoy these frequently or once in a while – let’s chat about smoothies – Should we have smoothies? How often? Why? And what should they be made of to maximize their benefits?
A smoothie is a blended drink that normally contains a combination of fruits, vegetables, a preferred liquid (such as milk, water, etc.) and sometimes other ingredients.
To clarify, in this blog I will be referring to the smoothies that are made of wholesome products, as opposed to smoothies made of ice cream, or the ones containing high amounts of processed sugars or even alcohol.

Why - the reasons to have a smoothie

1. Convenience

You may have found yourself on a hot summer day wanting a cold slushy beverage while nurturing your body with some good nutrients, so you proceed to the next smoothie establishment and in minutes you have a cold, creamy, satisfying drink in your hand that you can take along with you on your walk, errands or while waiting for your child to finish their sports event.

2. Fibre

Fibre is a very important part of a healthy food intake. We need enough fibre daily for healthy bowel movement, nutrient absorption and to feel fuller and satisfied. While juicing has many great benefits, it removes the fibre content of the produce we are using. Smoothies keep the fibre intact and can help us reach our daily fibre intake goal.

3. Nutrition in a cup

Not everyone meets the minimum recommended number of fruits and veggies we should consume daily. Throw into your blender your favourite combo of fruits, veggies and greens, and you just got yourself closer to the daily quota.

4. Grab & go

Busy schedule? No time to sit down and have a proper meal? A smoothie to the rescue! A few pieces of frozen fruits, maybe a handful of greens, a scoop of protein powder and you basically have a meal in a cup.

5. A healthier alternative

Can you really compare a sweet & slushy, artificially coloured and full of chemicals drink from a fast food or convenience store to a homemade smoothie? And maybe there are times for the not-so-good-for-us option. However, depending on the ingredients, you can make your own smoothie that can satisfy any sweet tooth. Kids and adults alike can enjoy a cup full a slushy drink made entirely of fruits! Better? Absolutely.

6. Versatile

Chocolate? Vanilla? Fruity? Peanut butter? What is your favourite flavour? Smoothies can be made to fit our craving while nourishing and feeding our growling belly.

What - What makes a good, nourishing smoothie?

Smoothies are so versatile, we can make them taste however we want, or have them serve a different purpose each time. Need extra protein for the day? Add a scoop of protein powder to your smoothie. Didn’t have enough healthy fats today? Throw into your smoothie ½ an avocado, maybe a couple of walnuts or a teaspoon of coconut oil. No time for greens today? Toss a handful of spinach into your banana-pineapple mix and you’re good to go. The choices are endless.
While fruit smoothies are great, I personally see smoothies as an opportunity to give our body extra nutrients and maybe even add in some extra veggies to our daily intake.
We can easily make a smoothie extra nutritious by decreasing the number of fruits and replacing part of them with vegetables or leafy greens. The reason behind it is to allow our taste buds a break from overly sweet stimulation and to provide our body with extra nutrients from other ingredients than fruit.

How - should we incorporate more veggies into our smoothie?

There are a few ways to introduce more veggies and/or leafy greens into your smoothie:

1. Start small

There is no need to add 2 big handfuls of spinach to your smoothie and never have it again because it did not taste good. We should allow enough time for our taste buds to adjust to the new flavours. After all, we want to maintain a positive experience when drinking a smoothie. Start with a few leafy greens, ½ a cucumber or 1 stalk of celery and slowly increase the quantity when you feel ready.

2. Experiment

You may not be a fan of some veggies but when they are “hidden” in a smoothie, you may not know they are there. For example, you will not be able to tell the difference if you add 1-2 frozen florets of cauliflower to your smoothie.

3. An acquired taste

Sometimes you can do everything right and you still do not like the taste. Give it a couple more times and see if you can tolerate the new flavours as you have that smoothie again and again.

4. Think positive

by adding more veggies or leafy greens to your smoothies, you are adding tons of great benefits and nutrients too. Remember that as you sip.

Ready to experiment? Click here for some delicious and nutritious smoothies ideas.
Want to learn how to create your own smoothie from scratch? Click here for my blog ‘The 7 Pillars of a Healthy & Nourishing Smoothie’

Categories Free PDFs, Free Resources, Health Boosters, How To’s

The 7 Pillars of Smoothie Making

7 Pillars of Smoothie Making

Overwhelmed with what to put in your smoothie? I get it. With so many options, where do you begin? Get your copy to learn the basic pillars of smoothie making. Save time & hassle when you are looking for a healthy choice on the go.


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    Categories Recipes, Sipping - Cold

    The Iron Booster

    The Iron Booster

    Author Shani - Lemon Tree Nutrition
    Low iron levels in our blood have been shown to negatively affect us in many ways, such as feeling low on energy, tiredness etc. This beautiful purple smoothie has a variety of iron-enhancing ingredients plus lots of vitamin C to help the iron be better absorbed in our body.
    Prep Time 5 mins

    Equipment

    • A powerful blender
    • A large glass cup or Mason jar

    Ingredients
      

    • 1 cup  plant-based milk of choice
    • 1 cup blueberries frozen
    • ½ banana peeled, fresh or frozen
    • 1 handful handful leafy greens
    • ½ beet cooked
    • 1 tablespoon hemp seeds
    • 1-2 Medjool dates or figs more if you prefer sweeter
    • ½ cup ice optional

    Instructions
     

    • Place all ingredients in a powerful blender in the order listed above. Blend thoroughly until smooth. Add more water or milk if needed to your desired consistency.

    Notes

    Vitamin C is heat, light and oxygen-sensitive, therefore this smoothie is best consumed as soon as possible after prep. Vitamin C can help with the absorption of iron in our body.
    Categories Recipes, Sipping - Cold

    Protein Mango Mania

    Protein Mango Mania

    Author Shani - Lemon Tree Nutrition
    Need extra protein today? This delicious smoothie provides us with protein, healthy fats and complex carbs. It’s an easy and delicious way to get some protein into your body. Don’t miss out on the celery that contains natural sodium to can help replenish some electrolytes after a sweaty workout.
    Prep Time 5 mins

    Equipment

    • A powerful blender
    • A large glass cup or Mason jar

    Ingredients
      

    • 1 cup plant-based milk of choice
    • 1 cup chopped mango frozen
    • ½ banana fresh or frozen
    • ½ celery stick
    • 1 scoop Vanilla or unflavoured protein powder
    • ½ cup Greek Yogurt
    • ½ cup ice optional

    Instructions
     

    • Place all ingredients in a powerful blender in the order listed above. Blend thoroughly until smooth. Add more water or milk if needed to your desired consistency.

    Notes

    This smoothie is wonderful during a hot summer day. Celery contains natural sodium which can help replenish electrolytes and the protein powder can help with muscle-building after a workout. It is best consumed as soon as possible after prep to take the most advantage of its benefits.
    Categories Recipes, Sipping - Cold

    Antioxidant Pink Power

    Antioxidant Pink Power

    Author Shani - Lemon Tree Nutrition
    Antioxidants help fight free radicals in our bodies. Although our magical body has the ability to do that on its own, a little help can go a long way. This gorgeous pink smoothie provides our body with such mighty little fighters. A real beauty from within.
    Prep Time 5 mins

    Equipment

    • A powerful blender
    • A large glass cup or Mason jar

    Ingredients
      

    • 1 cup plant-based milk of choice
    • 1 cup raspberries or mixed berries frozen
    • ½ banana fresh or frozen, peeled
    • 1 handful spinach etc.)
    • 1 mini cucumber
    • ½ avocado skin removed
    • 1-2 Medjool dates more if you prefer sweeter
    • ½ cup ice optional

    Instructions
     

    • Place all ingredients in a powerful blender in the order listed above. Blend thoroughly until smooth. Add more water or milk if needed to your desired consistency.

    Notes

    This smoothie is best consumed as soon as possible after prep to take the most advantage of its benefits.