How to Build the Perfect Smoothie and Allergy Tips
Everyone is busy. We rush out the door in the morning usually with an empty stomach and on the way to making poor food choices. You are only a smoothie away from starting the day off right, with a belly full of nutrients that will keep the bod going strong through the morning. Smoothies are a great way to get lots of nutrients in you quickly. I’m not talking about meal replacement shakes. Most meal replacement shakes or protein powders are packed with cheap ingredients like additives and fillers that keep them good F O R E V E R. Real food smoothies may take you a few more minutes to make but they will give you nutrients that are easily absorbed unlike mystery powders that can leave you hungry and bloated. On that note: if something you are eating is causing you digestive distress, practice a little common sense – stop eating it. Ok, back to smoothie talk. You can make the perfect smoothie by following a few basic steps, check it out:
How to Build the Perfect Smoothie and Allergy Tips
Step 1: Choose a Liquid Base
Are you lactose intolerant? You know, about 60%+ of the human population doesn’t tolerate dairy to some degree or another. If this is you, use a nut milk like almond milk or cashew milk (use my cashew milk recipe, click HERE to get it!). Do you have a nut allergy? Then coconut milk is the answer to all of your problems, ok that is a slight exaggeration. It’s the solution to your milk problems. Just make sure you buy one that only has coconut and water as ingredients, you don’t need all the extra junk that comes in some cans. I like Arroy-D, no frills, no fancy labels just coconut and maybe water. I get them at my local asian market but you can find them on amazon HERE. If you are part of the minority that tolerates dairy, do yourself a favor and buy the organic stuff. Organic dairy farms follow strict guidelines set by the USDA. For example, organic dairy cows can not be given antibiotics and synthetic growth hormones and they must be fed organic feed, including organic pasture. Organic feed is GMO free and also free of herbicides, pesticides, or synthetic fertilizers. You know the saying “You are what you eat”? I think this one is more accurate: “You are what you eat – eats”.
Step 2: Fruits, Veggies or combo, you decide
Fruits will likely make your smoothie taste like ice cream but the goal here is to build a nutritionally solid smoothie not a sugar bomb. Leafy greens are the easiest first choice. Berries and bananas will add a little sweetness if you need it. When in doubt, a handful of greens and a handful of frozen berries will do the trick. If you are doing a veggie only smoothie you may need some extra sweeteners, I highlighted some of my favorite ones at the bottom of this article.
Step 3: Protein, maybe?
Adding protein to the smoothie will keep you satiated longer. Here are my two cents on protein powder: Don’t buy the 30 serving protein powder tub that is on sale at Walgreens for $15. There is a reason it’s only $15 and on sale, it’s poor quality and nobody wants it, you don’t either. Do your homework, if you are lactose intolerant choose a veggie based protein powder (not soy!) or use egg yolks. Did you know that egg yolks have 50% of the protein and all of the vitamins and minerals in a egg? It’s also important to read the labels. Make sure you have minimal ingredients. I looked up a few products that I would try if I was looking for protein powders, they are highlighted at the end of this article.
Step 4: Lastly, add healthy FATS!
The cat has been out of the hat for quite some time. Fat does not make you fat. Fat is actually responsible for a ton of very important bodily functions. Take fat soluble vitamins for example, that’s Vitamins A, D, E and K. They need to be consumed with some fat in order for your body to absorb them, if there is no fat, they will go right through you. Talk about a waste of money, haha. …but seriously, this step is simple, add a spoonful of almond butter, coconut oil, MCT oil or egg yolks to your smoothie and you’re good. Adding fat to your smoothie will also help keep you full longer, don’t shy away from a nice spoonful of MCT oil, your brain will thank you. If you’re using full fat coconut milk or full fat organic dairy, you are good on the fat end of this smoothie building exercise.
I highlighted products that can help you build the perfect smoothie below:
Protein Options: If you have a egg allergy, here are a few protein powder alternatives. You can also just skip the protein in the smoothies and make sure you are eating proteins in other meals.
- Egg Yolks from pastured hens
- Raw Organic Whey Protein Powder (Soy Free, rBGH/rBST hormone free, Gluten Free, Corn Free)
- Great Lakes Gelatin – Collagen Hydrolysate (No Dairy, Soy or Gluten)
- Pure Pea Natural Vanilla Protein Powder (Vegan, No Dairy, Soy or Gluten)
- Hemp Force Protein Powder (Vegan, No Dairy, Soy or Gluten)
Sweeteners: If you need a little more sweet stuff to make your smoothie palatable, these are all good options.
- Organic Virgin Coconut Oil
- Full Fat Coconut Milk
- MCT Oil
- Organic Golden Ground Flax
- Organic Chia Seeds
- Collagen Hydrolysate : good for skin and joint health
- Maca : is a complex, nutrient-dense whole food source of vitamins, amino acids, plant sterols, essential minerals and essential fatty acids. Maca has been traditionally used in peru as a stress-fighting adaptogen, and to increase stamina, boost libido and combat fatigue
How do you make your smoothies?
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Do you want some yummy holiday smoothie recipes?