Smoothies are amazing for a plethora of reasons. They can be packed with fresh fruit and vegetables, making them very nutritious, and easily taken on the go. Even though they may appear simple to make, there is truly an art to crafting a well-rounded, flavorful smoothie. Today I’m going to walk you through the steps to send you on your way to creating tasty, healthy and even beautiful smoothies.
Let’s first start with the equipment. You need a blender to make a smoothie. Investing in a powerful blender is key. I personally use a Vitamix. Though the upfront cost may be daunting, it will make all the difference and can also be used for other kitchen related endeavors, like nut milks, which I will cover later. Think of a high quality blender as an investment in your health.
I typically break down a smoothie into 4 parts: fruit, greens, liquid (sometimes referred to as your base), and nutrient dense powder. By selecting one, or more, items from each category, the end result is a satisfying and nutritious smoothie.
Fruit: Fruit is what gives the smoothie its sweetness, while also adding vital vitamins to your smoothie. I always include banana as a staple in my smoothies. It’s light in flavor, high in potassium, and helps thicken the smoothie. For even thicker smoothies, consider freezing the banana prior to adding into your smoothie, or you can add ice for a thicker consistency. Other fruits to include are blueberries, peaches, raspberries, strawberries, blackberries, cherries, acai, and pitaya (pink dragon fruit). I typically buy frozen fruit, as it’s more cost effective and will last longer, and simply is much easier. For your smoothie, pick 2-3 fruits to add in if you’d like.
Greens: There are many great greens to choose from that will add extra nutrients, and help balance out the sweetness of the smoothie. The following are greens I’ve found work best: kale, spinach, collard greens, and chard. I suggest adding in a small handful of one green into your smoothie.
Liquid: Nowadays, there are so many milk alternatives to choose from! To keep things extra clean, I chose to make my own nut milks. My favorite is almond, but macadamia and cashew also taste great! To make your own nut milk, simply take 1 cup of nuts and soak them for 2-4 hours (depending on the hardness of the nut), rinse them with clean water, then add them to the blender with 4 1/2 cups of water and blend until smooth. Strain the milk through a nut milk cloth, and voila, your own nut milk! It’s best to use it up within 3-5 days of making it. Other liquids to use can be coconut milk, dairy milk, fresh juice, and even water will do.
Nutrient dense powder: This step is where your smoothies can really pack a punch. My go-to powder is Kuli Kuli Moringa powder. It’s extremely nutrient dense, while at the same time, buying it helps support a great cause! Moringa has 2 times the amount of protein as yogurt, 4 times the vitamin A of carrots, and even has more calcium than milk! By purchasing Moringa powder from Kuli Kuli, you are also supporting farmers who grow Moringa in developing countries. It’s a win win!
Once you have chosen which ingredients to include from the sections above, it’s time to make your smoothie. Add all ingredients into the blender, and blend until a smooth consistency is achieved. If you like it on the thicker side, then keep an eye on it and blend it a bit less so you have some small pieces of fruit left. You can experiment to see what you like best.
If you like to get creative in the kitchen, this part is for you. I don’t know about you, but I love the process of plating food and presenting it in an aesthetically pleasing way. I typically start with a canning jar as the vessel for holding my smoothie, but whatever vessel you fancy will do. Once I pour the contents of my delectable creation into the jar, I then decide on which toppings to use for garnish. My favorite things to decorate my smoothie with are dates, shredded coconut, cacao nibs, and chia seeds. Have fun with this part and get creative. Besides being healthy and yummy, it’s nice if it looks fun and attractive too!
I hope this explanation was helpful to you, and that you are now on your way to creating fabulous smoothies. I have shared some of my favorite smoothie combinations below. We would love to hear from you as well. What combinations have you found work well together? Please share your recipes and suggestions with us!
Handful of kale
1/2 cup FROZEN mango
1 cup coconut water
1 scoop Moringa Powder
1/2 cup FROZEN blueberries
Handful of spinach
1 cup of RAW almond milk
1 scoop of Moringa Powder
Hot Pink Punch:
1 pack FROZEN Pitaya Plus
1/2 cup FROZEN strawberries
1 cup orange juice
You can find many more yummy moringa recipes on our blog!