healthy smoothie tips

ditch sugary, calorie-laden fast - food smoothies and make your own healthy concoctions at home with these easy tips. Bursting with fruit, portable and easy to drink, smoothies can be healthy on-the-go breakfast on snacks. but a lot of fast food and restaurant smoothies are way to high in calories and sugar to be good for you. follow these tops to make the healthiest smoothie at home. 

Fresh fruit: 

smoothies wouldn't be smoothies without the fruit. there are so many delicious options that you really cant go wrong. bananas are a classic in smoothies because they add a creamy texture and natural sweetness. but unless the only fruit you are using, stick to half of a medium banana. other great options? frozen berries, chunks of frozen peaches, mango, pitted cherries or apricot, fresh pear or apple. a variety of fruit will give you an assortment of nutrients, including antioxidants. use 1 to 1 1/2 cup of total fruit. 

Consider vegetables: 

green smoothies have become wildly popular in recent years. turn your smoothie green by adding a handful or two of fresh spinach or kale. or give your smoothie a boost of immune boosting beta-carotene by adding 1.4 cup of canned pumpkin ( make sure to use pumpkin pie spices in this one!) 

avocado also makes for a creamy smoothie ( its higher in calories, so stick to 1//4 of a half avocado per smoothie.

Add calcium:

Smoothies are great opportunity to get calcium in your day by adding dairy or dairy replacement. use skim or low-fat milk to keep calories in check. even buttermilk works! its low fat and delivers a tanginess that pairs well with sweet mangoes. if you don't eat dairy products, try your favourite milk replacement like calcium-fortified almond milk or soy milk. half a cup should be more than enough. orange, apple, pomegranate or grape juice can add natural sweetness and also some antioxidants. depending on what else is going in your smoothie, use 1/4 to 1/2 cup brewed, chilled green tea can also offer a boost of antioxidants. 

Make it thick and creamy:

if you like a creamier smoothie, add a low-fat or non fat plain yoghurt, or soft silken tofu. either one will add an extra dose of protein and calcium, plus the yoghurt offers digestion-friendly probiotics. if you're using fruits that aren't already frozen, add some ice- it gives your smoothie texture without the extra calories

Supercharge it:

so far, you have enough ingredients for a delicious smoothie, but a tablespoon of any of these extras will make your smoothie extra nutritious and flavourful

Chia seeds or ground flax seeds: adds heat-healthy omega-3 fatty acids, along with keep-you-full fibre

peanut butter or almond butter: nut butters offer an extra boost of protein and healthy fats that help power your morning. they are particularly good in a simple banana, cocoa, tofu or yoghurt and milk smoothie.

rolled oats: who says oatmeal it the only way to enjoy rolled oats in the morning? try adding 1/4 cup to a blender. it will add a thick texture, along with fibre and a serving of whole grains

Bump up the flavour: 

a table spoon of cocoa powder, a few drops of vanilla or almond extra or a shake of spice such as ginger, cinnamon or nutmeg can transform your smoothies flavour profile. fresh herbs like mint of basil or a touch of lemon or lime juice can brighten it. you might find your smoothie is sweet enough from the combination of fruits used. if you want to add a touch more sweetness, stick to a tbsp of honey, agave or maple syrup.

some of my fav combos!!! 

now its your turn to innovate, what creative combinations can you come up with? here are some ideas to get you started:

pumpkin- orange: pumpkin, banana, orange juice, yoghurt, maple syrup, nutmeg, ginger and cinnamon 

protein power: silken tofu, cocoa powder, peanut butter, soy milk, banana, honey 

green goddess: kale or spinach, apple cider or orange juice, pear, ice cubes 

eggnog: yoghurt, milk, banana, flax seed, honey, nutmeg, vanilla