My favourite way of getting more protein, fruits, and greens into the diet quickly and easily is homemade smoothies. They taste amazing and have nothing but goodness in them.
There are endless varieties of smoothie recipes. They can be customized to suit any need and taste, including picky kids. All you need is a good blender and some will to experiment.
How To Make Green Smoothies
Mix and match one or more ingredient from each category
Fluid
- Milk alternative – almond, rice, soy
- Juice – orange, apple, cranberry, pineapple, mango nectar, pomegranate, carrot…)
- Water
- Mineral water (after the blend)
- Coconut water
Fruit
- Berries – blueberries, raspberries, cherries, strawberries, blackberries
- Ripe banana
- Ripe peach
- Melon
- Avocado – very creamy, so add extra fluid
- Apple, pear (if you have a strong blender)
- Kiwi
- Papaya
Green
- Spinach – best for beginners as it doesn’t give off any taste
- Chard
- Cucumber
- Beet greens or pre-cooked beets
- Kale
- Arugula
- Sprouts – broccoli, pea, seeds
Protein
- Avocado
- Nut butters – peanut, almond, cashew, hazelnut
- Soaked nuts – soak raw almonds, walnuts, or pecans in a jar/bowl with clean water the night before
- Protein powder – Whey based, or some combination of hemp, pea, soy, and rice protein
Miscellaneous
- Ground flaxseeds
- Chia seeds
- Mint
- Vanilla
- Cinnamon
- Carob
- Matcha
Happy Blending! You can download this green smoothie cheatsheet for your fridge here.
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