Do you know how to make a better smoothie that will keep you feeling full and satisfied?
Smoothies are delicious, portable, and super refreshing (especially in the summer). When you make smoothies at home instead of buying from a store, they typically have less sugar, healthier ingredients, and keep you full for longer. BONUS!
Are you ready to build a better smoothie?
Check out our smoothie-building-guide below with only 4 easy steps!
The trick to building a better smoothie, is including more foods to build a balanced meal or snack, and not to forget about including a source of protein. (Adding veggies doesn’t hurt either, although this is optional!)
1. Start with the Base:
Amount: about 1/2 to 3/4 cup
All smoothies start with a liquid base. We recommend using an unsweetened dairy or non-dairy alternative to control the sugar. We can always add sweetness later with fresh fruit! Steer clear of juices which can add a lot of sugar, but not much else!
2. Sweeten up with Fruit:
Amount: about 1/2 cup
Fruit is the best way to add natural sweetness to your smoothie. Fruit also contains fibre (unlike fruit juice) which makes it a better choice! You can use fresh or frozen in your smoothie, but using frozen can make it even creamier (you might need to add a bit more liquid if it needs help blending).
3. Add in those Vegetables:
Amount: about 1 handful or 1/2 cup
Ok so hear us out. We know veggies can be a tough sell, but would you believe us if we told you that you can barely tell they are there? When pairing veggies in a smoothie, you can try and match the colour (think berry smoothie with beets), hide the colour (add spinach to a blueberry smoothie), or embrace the colour (kale + mango smoothie makes a vibrant green smoothie). Give it a try!
4. Power up with Protein:
Amount: 1 tbsp – 1/2 cup
Adding protein to your smoothie is a great way to make your smoothie more of a meal. Protein helps us feeling fuller for longer, and is used for so many processes in our body. Protein can come from a bunch of different sources. Read more about protein in our Spotlight article!
When all your ingredients are added, blend up! You can adjust the amount of liquid if your smoothie is too thick to blend.
To make a smoothie more like a meal, we also suggest topping your smoothie with granola (make a smoothie bowl!), or enjoying some toast, oatmeal, or cereal on the side.