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Easy Basic Smoothie Formula

Easy Basic Smoothie Formula

I love making smoothies and have one for breakfast just about every day. It’s a yummy, easy way to make sure I’m getting a good amount of protein to start the day plus some great nutrients. I’ve posted about protein powder before, but wanted to give everyone some more ideas for what to put in their smoothies. I’ve adapted my suggestions from the No Meat Athlete’s Perfect Smoothie Formula post. 

Basic Ingredients:

  • 1/2 cup frozen or fresh fruit
  • 2-4 tablespoons protein powder
  • 1-2 tablespoons binder
  • 1/2 cup of greens or veggies
  • 1 tablespoon oil
  • 1/2 soft fruit
  • sweetener (optional, less or more as needed)
  • 8-10 ounces of liquid
  • optional superfoods, greens, and other ingredients (see below)
  • 3 ice cubes (omit if fruit is frozen or if you don’t want it too cold)

2011.09_smoothie2DirectionsSelect one or more ingredients of each type below and add to blender in specified proportions. Blend until smooth.

 

VARIATIONS AND CHOICES FOR SMOOTHIE INGREDIENTS

Frozen or Fresh Fruits

  • Strawberries
  • Blueberries
  • Blackberries
  • Raspberries
  • Peaches
  • Mango
  • Pineapple

 

Protein Powders

  • Hemp (ground whole hemp or shelled hemp hearts)
  • Pea protein powder
  • Vega brand protein powders (sweetened with stevia)
  • Sprouted brown rice
  • Lifetime Life’s Basic’s Plant Protein
  • Collagen hydrolysate (NOT vegetarian)

(Note: Soy and whey are higher-protein options, but for a variety of reasons I don’t recommend either for long-term use)

 

Binders

  • Ground or soaked flaxseed
  • Almond butter or any nut butter
  • Soaked raw almonds (soak for several hours and rinse before using)
  • Rolled oats, whole or ground (as tolerated)

 

Greens/Veggies

  • Spinach
  • Frozen kale (blends a bit better)
  • Lettuce
  • Zucchini
  • Cucumber

 

Oils

  • Flaxseed oil
  • Udo’s Blend or other EFA blend
  • Hemp oil
  • Coconut oil
  • Almond, macadamia, or other nut oil

 

Liquids (unsweetened)

  • Water
  • Almond milk or other nut/seed milk
  • Hemp milk
  • Brewed tea (green or herbal)

 

Soft Fruit

  • Avocado
  • Banana (avoid if keeping to a lower sugar eating plan)
  • If you have a high-speed blender that can puree a whole fruit or vegetable without leaving any chunks behind, then almost any fruit or vegetable can act as your soft fruit

 

Sweeteners (optional or use sparingly)

  • Honey
  • Stevia
  • Banana

 

Superfoods, Greens and Other Ingredients

  • Cacao nibs or carob chips (1-2 tablespoons)
  • Ground organic cinnamon (1-2 teaspoons)
  • Chia seeds, whole or ground (1-2 tablespoons)
  • Greens powder (1-2 teaspoons)
  • Maca powder (1-2 teaspoons)
  • Sea salt (pinch)
  • Lemon or lime juice (1 tablespoon)
  • Vanilla or almond extract (1-2 teaspoons)

 

There are so many possibilities and options with smoothies, so be creative and find the combination that works for you!

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