Nourishing Smoothies
Smoothies are a great way to combine nutrients and flavor in one easy-to-make drink. Throw in some healthy fats and protein, and you've got yourself a nourishing meal!
1/22/2025
I love smoothies! They're so easy to make, contain a ton of nutrients, and can be complete meals!
Endless Options
Where to even begin? Are you looking for a fruity flavor? Done!
Chocolatey? Of course!
Want to drink your veggies? Why not!
Just start with a liquid -- any liquid! Purified water, milk, coconut milk, coconut water, almond milk. Whatever you want! I prefer water or whole milk. I don't like soy milk as soy is very high in phytoestrogens and can cause health issues if consumed in large quantities. I always choose organic milk.
Next, add fruit and/or veggies. I don't like just straight greens. I have to add a fruit. My favorites are mixed berries and bananas. As mild as bananas seem, their flavor can be overpowering (perfect for vegetable smoothies, am I right?)
Add a healthy fat, if you want. I like coconut oil or an avocado. Careful with your oil! Choose olive, avocado, flax, or coconut. Seed oils (other than flax) are very high in omega-6, which can cause inflammation. Flax seed, however, is high in omega-3, the good fatty acid. Coconut oil is one of my favorites, too. If your coconut oil has solidified, you might consider warming it up a bit to melt it, so it blends easier.
I find that flax seed oil adds a distinct taste to the smoothy. Not the worst, but not great. I like using an avocado (about half) because you get the healthy fat and delightful creaminess.
Add Some Protein
If you want to make the smoothy into a complete meal, toss in a little protein powder. One serving can add up to 20 grams of lean protein!
Again, there are so many options. If you want a vegan or vegetarian option, consider plant proteins such as pea, quinoa, or sacha inchi. Many plant-based powders have proteins from legumes, seeds, and grains to provide a complete amino acid profile. I like how easily plant-based powders dissolve in liquid. But they do taste a little .... plant-y.
My favorite protein powder to drink with just a liquid (especially whole milk) is chocolate whey protein. It's an easy and tasty way to get some protein in my diet. However, mixing chocolate powder into a green smoothie... not my thing. If I'm putting protein powder in a fruit or green drink, I go for vanilla or a neutral-tasting plant protein.
Try It Out!
If you want an easy green smoothy to try, check out my Green Smoothie recipe!
I use a teaspoon of flax seed oil and 3 tablespoons of a pea & quinoa protein powder.
I need to get more veggies and protein in my diet, and this is my first step on that journey. Give it a try and let me know what you think!
P.S. I don't get paid by any of the brands you see in the pictures. They're just what I have in my pantry and I like to share the things I like!
