I think one of the best ways to get all your nutrients each day, especially if you’re not a vegan, is to have a fruit and veg smoothie each morning. Not only are they packed with nutrients and vitamins, but they are also great for energy boosting!
I’ll get to the step-by-step guide in a minute, but the most important thing is to get your RATIOS correct. The best ratio is 1 part fluid/1 part fruit/1 part ice or frozen fruitI’ll talk more about this in a minute, but it’s the key to a smoothie that tastes nice (which is vital if you want to drink it regularly). I always start with a soya milk base, and then add the vegetables until I’ve got all the nutrients I need. Only then will I start adding fruit.
Step 1: Get a good blender!
The most obvious thing you need is a top quality blender. I recently replaced my old and battered Kenwood with a Nutri Ninja, on the recommendation of this guide to the best blender for smoothies. I’ve been really pleased with it, especially the Auto IQ which extracts the most possible juice and nutrients from each fruit and veg.
Step 2: Start with the Liquid
There are several options for a liquid base. As I mentioned, I enjoy a soya milk base, but here are the others you could try:
- Water – if you want to focus on the flavours of the fruit rather than the base, then a liquid base is probably the best option.
- Almond milk – a good alternative if you don’t like soya.
- Fruit juice – this is the unhealthy alternative, especially if don’t squeeze it yourself, as fruit contains a lot of sugar.
- Coconut water – if you love tropical tastes, coconut water is another good option.
Step 3: Add Thickener
Ice is the usual thickener, and you won’t need to use this step if you’re using frozen fruits. But it you want an even thicker consistency, try using dairy free yoghurt.
Step 4: Add the Fruit and Veg
Next, pick the vegetables (I use frozen) and add them to the smoothie maker. There are near-infinite combinations, but I like to include blueberry and banana in most of my smoothies.
This is also the point where you should add some green veg. I’m a big fan of kale and spinach. You can also add some flax seeds.
My Favourite Healthy Recipe
If you’re looking for a simple smoothie recipe, I recommend the following. Make sure you use ripe bananas and drink it straight away!
- 1 cup of filtered water
- 1 or 2 bananas
- Handful of kale and spinach
- 1/2 cup strawberries (frozen)
- 1/2 cup blueberries (frozen)