Green Superfood Smoothie-Making Guide
Are you looking to start your day off right with a nutrient-packed smoothie, but you’re a little unsure of where to start? Well, here’s my guide to help you make a super healthy dairy-free, gluten-free, raw protein smoothie that’s a fully-balanced on-the-go meal you and your family will love!
Before you get started, pull out your high-speed blender and all of your ingredients. To save time, store all of your smoothie ingredients in a plastic basket in the refrigerator so you can pull them out easily when you need them.
To make a super nutritious smoothie meal, you need six basic components: liquid, greens, fruit, healthy fats, plant-based protein and superfoods. This guide will take you step-by-step through the process. Just add your favorite ingredients in each category and create your own smoothie masterpiece! If it taste too green at the end, add a little more fruit. If it’s too sweet, add more greens. Play with it and see what you create.
Once you have the right ingredients and know how to blend them up, your smoothies will taste better, be more nutritious and cost a lot less than the ones you buy at your favorite smoothie shop.
So, let’s get started!
STEP 1: Sprinkle 1-2 tsp. WAKAME FLAKES in the bottom of blender (dried seaweed found in Japanese section at health food store; high in minerals)
STEP 2: Cover seaweed with 1 cup LIQUID (e.g. coconut water, almond milk, coconut milk, hemp milk, freshly-juiced vegetable juice)
STEP 3: Add 2 cups (or handfuls) fresh GREENS, HERBS, and/or VEGGIES
Options: Kale, collards, carrots, parsley, mint, spinach, romaine, beets, beet greens, Swiss Chard, daikon radish, dandelion greens, sunflower or pea shoot sprouts
Alternative: No greens? Always keep a green powder on hand (Amazing Grass is a high-quality brand).
STEP 4: BLEND WELL
STEP 5: Add HEALTHY FATS, PROTEIN and SUPERFOODS
1 T. Chia seeds or freshly ground flax seeds
2 T. Hemp seeds, hemp protein powder or rice protein powder
½ avocado OR 1 tsp extra virgin coconut oil
OTHER HEALTHY FAT/PROTEIN OPTIONS: raw nuts and seeds like almonds, walnuts, pumpkin seeds, Brazil nuts, cashews
SUPERFOOD OPTIONS: (pick 3-4 and add ½ tsp of each)
Maca, raw cacao nibs, goji berries, coconut oil, hempseed oil, flaxseed oil, bee pollen, coconut (fresh, frozen or dry), hemp seeds, chia seeds, Spirulina, ½” piece of ginger root, pinch of cayenne, ¼” piece of turmeric root.
STEP 6: BLEND WELL
STEP 7: Add 1 cup frozen FRUIT (add 5 or so ice cubes if you use fresh fruit)
FAVORITES: wild blueberries, acerola cherries, strawberries, raspberries, blackberries, pomegranate, cranberries
STEP 8: BLEND & TASTE
If you need to sweeten, add a little more frozen fruit or ½ banana, ½ apple, one date, or a little pineapple, mango or watermelon… whatever sweet fruit you like.
OTHER SWEET OPTIONS: 1 tsp. organic Blackstrap Molasses (moderate glycemic load, high in iron & other minerals), raw coconut nectar, or a few drops of liquid stevia (start with two drops, blend and taste; a little goes a long way).
Our taste buds regenerate every 10-14 days, so over time you will be able to add more greens because your desire for sweetness will subside. That’s why I like tasting at the end after you add your frozen fruit so you can adjust to your liking. Adding the frozen fruit after you have everything else well blended also keeps your smoothie cold.
If you don’t have a high-speed blender, blending in increments will help blend everything well. But I seriously love my Vitamix! It allows me to make creamy, delicious smoothies and soups super fast like a pro!
Just have fun experimenting and be sure to share your best-tasting smoothie combos below! Can’t wait to hear from you!
