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  • Adriano dos Santos

The Ultimate Guide to Creating Delicious and Nutritious Smoothies

Updated: Mar 5


As a part of my morning routine, I whip up a delicious and energizing smoothie regularly.

It's the ultimate solution for those of us who tend to be a bit behind schedule in the morning – quick, convenient, and portable.


Packed with fiber, antioxidants, and phytonutrients found in abundance in fruits and vegetables, smoothies are an easily digestible delight after a night of fasting, a nourishing snack, or a perfect post-workout recovery meal.


Glass of delicious smoothie with fruit

Creating the perfect smoothie is a breeze. Just gather your basics:


Fruit, Vegetables, Fat, and Protein, and feel free to enhance the flavor with some herbs and spices.


A simple guide


For a 12-24 oz smoothie, here's a simple guide:

  • 1-2+ cups frozen fruit

  • ½-1+ cups vegetables

  • 1-3+ tablespoons fat

  • Desired herbs and spices

  • 1-2 scoops protein powder + any extra add-ins

  • 6-10 oz liquid


Blend everything on high for 20-30 seconds until you achieve the desired consistency. Adjust the thickness by adding more liquid if needed. I would recommend you to experiment with the ingredients and discover what combination you find most delicious.


Pour your creation into a glass or mason jar and relish the experience!

This routine not only adds a healthy touch to my mornings but also introduces a splash of color and vibrancy. It's like sipping on a work of art, where each mouthful brings a burst of energy and essential nutrients. Give it a try, and unlock the delightful world of homemade smoothies!


Here some inspiration what to choose from:


blender ready to blend the ingredients

Protein

Choose low sweetened, organic, minimally processed protein powders (rice, pea, hemp, quinoa, sacha inchi) or Grass-fed whey protein isolate powder.


Add-ins

Here is a list of delicious add-ins.


  • Spirulina

  • Cacao powder

  • Greens powder

  • Bee pollen

  • Cacao nibs

  • Hydrolyzed collagen peptides

  • Vanilla bean paste/extract

  • Cracked-cell chlorella

  • Matcha

  • Shredded coconut (unsweetened)

  • Raw, local honey

  • Probiotic

  • Grains are optional, but can add a great source of extra fiber and minerals (Gluten-free oats,Muesli Buckwheat grouts)


Fats

A variety of fats might be chosen.

  • Avocado

  • Walnuts

  • Pistachios

  • Brazil nuts

  • Probiotics

  • Flax oil

  • Hemp oil

  • MCT oil

  • Peanut butter

  • Sunflower seed butter

  • Cashew butter

Spices

And don't forget the spices

  • Cilantro

  • Ginger root

  • Ceylon cinnamon

  • Maca root

  • Fresh mint

  • Nutmeg


Liquids

As a liquid Choose unsweetened, organic when available

  • Purified water

  • Coconut water

  • Almond milk

  • Cashew milk

  • Coconut milk

  • Hemp seed milk

  • Coconut or goat kefir

  • Vegetable juice

  • Cold brew coffee Herbal iced tea



plate of veggies , fruit and salmon

Fruit and Vegetables

Probably well-known but non-the-less.

  • Spinach

  • Kale

  • Chard

  • Romaine

  • Endive

  • Broccoli

  • Cauliflower

  • Broccoli sprouts

  • Micro greens

  • Cucumber

  • Zucchini

  • Beets

  • Carrot

  • Pumpkin, cooked or canned Squash

  • Sweet Potato, cooked

  • Acai

  • Blueberries

  • Raspberries

  • Blackberries

  • Strawberries

  • Dark Cherries

  • Pomegranate Seeds

  • Cranberry

  • Kiwi

  • Pear

  • Apple

  • Lemom

  • Banana

  • Papaya

  • Pineapple

  • Mango

  • Peaches

  • Dragon fruit

  • Dates

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