How To Make A Smoothie Bowl
You’ll need a high-speed blender such as a Vitamix to make a smoothie bowl, since the mixture will be too thick to circulate in a regular blender. HOWEVER, if you don’t have one you could use a food processor instead . Here are a few tips for making a smoothie bowl:
- Add the liquid first: this will help the food to circulate around the blade. I use nut milk, but you could use any kind of milk you drink. Coconut water is also a good option.
- Next add frozen fruit: I love frozen berries, but other options include: frozen mango, pineapple chunks, or cherries. Frozen banana gives the smoothie bowl a rich, creamy texture without the need for added ice.
- Follow with more delicate foods: Now’s the time to pile in softer foods, such as fresh spinach or kale, if using, as well as nuts and seeds.
- Stir with the tamper: If using a Vitamix, stir the smoothie with the tamper while blending, increasing the speed gradually to high, until the mixture is thick and creamy.
Save Money & The Environment
Did you buy too many bananas or too much kale and now your produce is starting to go bad?
Just peel, wash and chop everything, then place in individual freezer bags or combine them into little mixed smoothie bags even soggy and almost overripe fruits and vegetables dont mind being frozen and blended.
They are still nutritious and delicious you dont need to throw them away and waste your money! Plus, frozen plant-based smoothie add-ins make for such a nice texture.
What Protein Powder Is Best For Smoothies
Eeeeverybody has their opinion on protein powder. We talk a lot about our favorite protein powders in this Guide to the Best Protein Powder. However, taste buds, dietary restrictions, and definitions of clean eating are so different for everyone! When it comes to vanilla protein powder, we love SFH Pure Whey Vanilla Protein Powder for whey protein and Garden of Life Raw Organic Vanilla Protein Powder for our vegan protein option. As for chocolate protein powder , we love SFHs and Garden of Lifes chocolate varieties, as well as Bulletproofs Chocolate Protein Powder. They taste great in smoothies and have clean ingredient labels. A win win.
That being said, any protein powder will work for this smoothie. You do you and use your favorite protein in this superfood protein smoothie! We support you completely.
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Peanut Butter Cup Smoothie
Woohoo, this one really tastes like dessert. This creamy dreamy smoothie is naturally sweetened with dates. For more sweetness feel free to add a few drops of stevia or a swirl of maple syrup. You can add the cocoa powder to the whole thing or just to half as shown here . This is a very filling smoothie. After workouts I sometimes trade the oats for a scoop of protein powder and omit the dates.
New Video!
Here Are 16 Healthy Smoothies To Jumpstart Your Day
I wanted to share them all in one place so you can choose your favorite smoothie to enjoy during your day! Each smoothie is made with incredibly nutritious superfoods, naturally sweetened with fruits and vegetables, vegan, and absolutely delicious!
I also want to share with you my favorite superfoods to use in case you want to develop any new creations on your own! If you want to learn about 6 superfoods you can easily eat daily, watch this video where I share everything you need to know!
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Superfoods To Add To Smoothies:
- Hemp Hearts: high in Omega-3 and protein. May help with arthritis and joint pain, heart health, hair, skin, and nails, fight cancer, and more.
- Flax: high in Omega-3, antioxidants , magnesium, and fiber. May help lower cholesterol, fight cancer, improve skin and hair, and more.
- Spirulina: May detox heavy metals, lower cholesterol, boost energy, aid in weight loss, lower blood pressure, help prevent cancer, eliminate candida, and lower the chance of stroke.
- Maca root: May help balance hormones in women and men, boost energy, memory and mood, and more.
- Chia seed: High in fiber, Omega-3, protein, vitamins and minerals. May help treat diabetes, boost energy and metabolism, build muscle and lose weight, fight breast and cervical cancer, and promote dental health.
- Turmeric: A powerful herb in fighting disease. Turmeric is prized most for its powerful anti-inflammatory and antiseptic properties.
*Please always consult with your doctor before starting any new supplements, especially if youre pregnant, breastfeeding, or giving the supplement to a child.
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We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say yes now and decide later. You really have nothing to lose.
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Here Are Some Of My Favorite Things To Add To Smoothies For An Energy Boost:
GREENS Spinach, kale, and lettuce can all be used in a smoothie. Ive tried them all spinach is the easiest to use so if youre new to smoothies, start with this. Next, try kale! Make sure to remove the stem of kale before adding it to the blender. Try lettuce last you can definitely taste the lettuce in a smoothie, but I actually quite like it! I tend to alternate between these three to give my body more variety.
AVOCADO Add 1/4 or 1/2 of a ripe avocado to your smoothie and it will create the most beautiful creamy consistency. Avocados are a great source of healthy fats which provide our bodies with longer lasting energy.
SEEDS You can add hemp seeds, chia seeds, flax seeds. Theyre all high in protein and healthy fats. I tend to buy all three from Costco to use in my smoothies. I store each bag in my freezer to preserve freshness.
PROTEIN POWDER Im a big fan of Iron Vegan Sprouted Protein Powder. It contains 17 grams of plant protein from brown rice, amaranth, quinoa, millet and pumpkin seeds. Other protein powders have left me feeling bloated before, which is why I prefer a sprouted plant-based protein powder. Im sure there are other brands available, but this is the one that I personally love and use every day.
NUT BUTTER Adding 1 Tbsp of nut butter or seed butter to your smoothies will add more healthy fats. Choose a nut butter with little additives and no added sugar.
My Green Smoothie Story
Years ago, when I was battling hemiplegic migraines, I came across Dr. Terry Wahlss work and her diet plan including 9 cups of veggies and fruit per day, to provide the mitochondria in your cells with everything they need to function properly.
It sounded like a great idea, but I couldnt imagine eating that much of anything, every single day much less actually taking the time to prepare it all, wash dishes, and clean up.
So I started making myself smoothies every morning. I included berries, half a banana, and a ton of greens in each one, but there were a few problems.
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Diet Facts What Is The Food Lovers Diet
These smoothies are usually creamy and offer more of a milkshake feels to them. These are ideal bases for fruit based smoothies and early morning smoothies where you need to gain a calcium or protein aspect to your drink.
These are fairly easy to make and require only a small amount of milk. Ideally you will be adding your fruits or vegetables to the blender first and adding one quarter cup of milk to start with. You can also drizzle your milk in throughout the blending process until you reach the consistency you want from the smoothie.
Which Blender Is Best For Smoothies
Over the years, weve tried several blenders all the way from cheap to expensive and they all made for delicious plant-based smoothies.
If you dont have a powerful high-speed blender like a Vitamix, make sure to blend your greens with some liquid first before adding any fruit. You also need a bit more liquid in general and should blend your superfood smoothies a bit longer to make them really smooth.
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Healthiest Things To Put In A Smoothie
I am a huge fan of smoothies. In fact, I drink one every morning! I love that smoothies can give you a healthy boost first thing at the start of the day. You can add ingredients that you wouldnt normally eat on their own. For example, I love to add raw zucchini to my morning smoothies. Yes, it might sound weird but you cant even taste it and I love the consistency that it creates.
My goal is always to load up on as many vegetables as possible with a very small amount of fruit. Especially if youre having a smoothie in the morning as this will set the tone for the day. The less fruit you have, the slower the smoothie will take to digest. This means a longer lasting energy versus a blood sugar spike and crash. Have you ever started yawning at 10 am and dont even know why? Youre not tired, but are yawning non-stop? Its because of your blood sugar. So to help balance that out you want to have smoothies with more greens and less fruit.
Secrets To The Best Healthy Smoothies
- ADD A CREAMY INGREDIENT My favorite thing to add to a smoothie is 1/2 of an avocado. It adds the perfect creamy consistency that I cant get enough of. I just love it.
- FREEZE YOUR BANANAS This trick will take your smoothie from a 7 to a 10. Chop a banana into three pieces and freeze them on a baking sheet for 2 hours. After that, place it in a freezer bag. Then use these frozen pieces to add to your smoothies. This will make your smoothie extra cold and creamy. Its totally delicious.
- TRY ZUCCHINI OR CAULIFLOWER No really! Both have no added taste in your smoothie but will provide added nutrition. In fact, I used both in my smoothie this morning and couldnt taste either one. Theres no need to cook them as both can be added to the blender raw. Start with 1/2 of a zucchini , or one cup of cauliflower florets.
- ALWAYS ADD PROTEIN Protein will give you that long-lasting energy. You can use protein powder, hemp seeds, chia seeds, flax seeds or seed butter all are great protein sources.
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How To Make The Ultimate Superfood Smoothies With Free Checklist
Learn how to make the Ultimate Superfood Smoothies with this simple formula. And be sure to , too, so you can customize and make your own Ultimate Superfood Smoothies!
*Affiliates note: As an Amazon Associate I earn from qualifying purchases. My videos and blog posts may contain affiliate links to products and services. If you click through and make a purchase, Ill receive a small commission. It does not affect the price you pay.
How To Make Dehydrated Green Superfood Powder For Smoothies:
Step 1: Wash your greens. For a short cut, you may buy pre-washed greens from the store, but if youre buying local greens from farmers, thats not an option.
I fill up the sink with water and a good splash of vinegar, and swish everything around in there really well, then spread on kitchen towels to dry a little.
Step 2: Fill your dehydrator.
I dont worry too much about overfilling the dehydrator. I cram in so many greens! Ive even done 3 big boxes of baby spinach at once before. This load was 3 bunches of green chard, 3 bunches of red chard, and 3 bunches of kale. I use this dehydrator and have for years its AMAZING. And so so big. So I can do a lot of greens at once.
The dehydrator doesnt create a lot of nutrient loss since it works at a low temperature, but Im looking forward to using my new home freeze dryer for future batches. With that method Ill have 0% nutrient loss!
Step 3: Dry your greens.
Since I use the entire thing including thick stems, sometimes this can take a while. Thin leaves dry relatively quickly, but you want to make sure the thick stems are completely dry and brittle, so they snap when you try to bend them.
I usually do them at 115 degrees for 24-48 hours. Since my dehydrator is out of the way in the laundry room, it doesnt bother me to have it running for so long.
Step 4: Check for dryness and load into your blender.
Step 5: Blend.
Step 6: Carefully dump out of the blender onto a piece of waxed paper.
Step 8: Share this post.
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Should You Add Fruit Juice To Smoothies
When it comes to adding fruit juice to smoothies, I generally dont recommend it. We are already adding a lot of fruit to our Superfood Smoothie, so its unnecessary to add fruit juice. Better to simply add some very ripe fruit if you are looking for a bit of the added sweetness that the juice would bring to the smoothie.
A nice feature about always focusing on whole fruit for your smoothie is that you also get all the added fiber. The fiber will help keep you full and deter you from snacking in between meals.
Homemade Protein Ingredients For Superfood Smoothies
You can choose from a variety of proteins to add to your Superfood Smoothie, and many of your protein choices can be homemade. For example, did you know that you can easily make yogurt without a machine? And as I show you in the following sections, its even easy to make homemade cottage cheese!
Milk-Based Protein Recipes
Whole milk and dairy products made from whole milk bring protein, fat, and some carbohydrates to your smoothie. Plus, if you use dairy products that have been cultured, such as homemade yogurt, you can make your Superfood Smoothie rich in probiotics, which promotes good gut health.
Once you learn how to make your own homemade yogurt, you can strain it to create a thick Greek-style yogurt. And when you strain yogurt, you are left with a liquid called whey. Whey is rich in probiotics and perfect to use in your Superfood Smoothies.
Cottage cheese makes a great source of protein for your Superfood Smoothie, and it is a much more natural option than using a high-priced processed protein powder. As youll discover from the following recipe video, you will learn how easy it is to make homemade cottage cheese.
Nut, Pea, and Bean Protein Recipes
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How To Make A Superfood Protein Smoothie
Step 1: get the right ingredients! This superfood protein smoothie is packed with delicious and nutritious ingredients, including:
- Cocoa powder
- Unsweetened almond milk
Step 2: measure your ingredients and place in your high-speed blender as you measure them. Pit your dates, and de-bone your kale before placing in the blender.
Step 3: blend everything together on high until smooth. Feel free to add more almond milk depending on how thick or thin you like your smoothies
Step 4: top with your favorite smoothie toppings , and enjoy!
- Nut butter
- Berries
Tips To Make This Healthy Smoothie
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What Is A Superfood Smoothie
Let’s first define what a superfood is, shall we? Superfoods are simply foods that are particularly nutrient dense.
Some popular examples of superfoods include acai berry, bee pollen, collagen, moringa powder, wheatgrass powder, ashwagandha, goji berries, spirulina, matcha, maca, and cacao.
However when it comes down to it, superfoods are more of just a marketing term and can really be defined by any food that provides nutritional benefits such as leafy greens, cruciferous vegetables, nuts and seeds, berries, green tea, ginger, kale, salmon, turmeric, and garlic.
Superfood Smoothies And Weight Gain
Liquids dont always make us feel as full as solid foods by blending your fruits and vegetables, they are somewhat predigested, which means our bodies dont have to do much of the work anymore.
They pass through our systems much quicker as opposed to having to chew all of the ingredients. The total size of smoothies is also smaller compared to the original fruits and vegetables.
Especially for those who have a hard time meeting calorie requirements on a plant-based diet or want to build some muscle, adding more superfood smoothies can help you get more energy!
You can easily transform your plant-based smoothie into a satiating meal by packing in some rolled oats, silken tofu, nut butter or cooked quinoa if youre looking to lose weight, be aware that liquid calories can add up easily.
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