I love smoothies. I wouldn’t be writing this blog otherwise, would I? They’re a great way to get a lot of nutrient-dense foods in one fell swoop. They can be enjoyed for breakfast or even as an evening snack. They’re quick to make and clean up. A significant criteria for folks like me who are pressed on time and are not quiet a fan of cooking!

Additional Bonus: they taste wonderful! 

But, how does one make a Perfect Smoothie?

Trust me, I am not very good in the kitchen, and I do end up making decent smoothies. So, if I can, anyone can! Also, I also don’t stock my kitchen with fancy items nor do I have a recipe book/blog that I follow. I simply follow some simple principles, making sure to cover all (or almost) essentials and let my creativity (Aka laziness of making a solid breakfast) do rest of the job!

Here are some simple essentials your smoothies must have to get the best out of them:

1. A Base Liquid: Now this is the first step on getting a great smoothie. Unlike convention, I seldom use Cow’s Milk. While I try to choose a vegan lifestyle, I do crave for yoghurts, which is when I do use them- guilt free. But, in general I use some “base-fruit” like papaya or mango for example or a plant based milk. Cashew milk, in my experience works great! Another trick I use is making puree of my Oatmeal. If you are using the instant cook oats, simply warm them in water for a few minutes and put them straight in the blender. It’s not oats milk but does pretty much the same job. Do note that pureed Oats is super filling.
2. Add a “creamy” ingredient: Frozen Banana. Period. Look no further. I add either frozen or fresh banana in almost all my smoothies depending on what I have. It gives mass to your smoothie and makes it creamy. Plus it is easily available. If you have ripe Avocados, they work great too.
3. Fruits, Fruits, Fruits: What do you have in your kitchen/refrigerator? Black Grapes, Apples, Pomegranate, Strawberries, Kiwis, Papaya, Pineapples, Papayas, Mangoes, Oranges? Mix and match what you have. Remember a “sweet + sour combo” works better than “all sweet” fruits. Also, personally, I don’t prefer frozen berries. Instead I recommend using fresh ones if you have any fresh berries at hands- seal the deal as they are super rich on antioxidants
4. How to sweeten your smoothie? Some of your fruits and Banana has already made your smoothie sweet, but if you think your sweet fruits are less – use Dates, they taste yum. You can also add some raisins or jaggery or honey which will work too.
5. Add Optional Veggies: Add some veggies once in a while in your smoothie. They add a great texture and fiber to your smoothie, and I don’t need to highlight the nutrition benefit. If you are unsure of this or new to the smoothie world, take small steps- example start with Beetroot – it’s sweet & gives a beautiful colour or Carrots- they don’t have a strong flavor but give a nice orange texture to your smoothie. Slowly you can become more adventurous and try greens like Spinach or Kale or Cucumber or even Zuccini.
6. Add Fats: While most of us ignore this, it is a key ingredient. It balances your smoothie and also helps controlling the sugar rush. As a topping add a spoonful of peanut butter or almond butter or chocolate hazelnut butter. Nut based butters are good fats and high on protein too. It’s not only heavenly, it is essential. A non-industrial version of these butters are all goodness! Adding Cocunut flakes/grated coconut is another way to reach the same goal.
7. Add Protein: Apart from nut butters, another way to add plant based protein is by adding Seeds and Nuts. Ground Chia seeds or flax seeds give a great texture and taste along with being awesomely healthy. Threptin biscuits, do a similar trick plus you getting the vanilla flavor. Don’t shy away in adding some almonds or walnuts whatever takes your attention that morning!

An interesting take to this liquid based diet is converting it into a SMOOTHIE BOWL. Serve your smoothie in a bowl, garnish with some nuts & fruits and have it with granola or museli or even plain cornflakes!

Hope you find a reason to try your first smoothie or add some of the missing essentials you learnt by reading this in your next smoothie. Let me know in comments below – your recipes, ideas, experiences with Smoothie World!

Do reach out to me on +91 8433581011 to hop on to your health journey. Homeopathy, Mindful Eating, Yoga, Counselling & Meditation all under one roof.