How to Build a Healthy Smoothie!
Looking for a healthy smoothie recipe?
Whenever you're craving something fresh and cold, smoothies can make a great meal or snack! We recommend making a smoothie that is packed with nutrients, doesn't have added sugar, and keeps you full for longer than 30 minutes.
Here is a little smoothie formula you can follow to get you started!
1. Pick your base.
Any milk of your choice and yoghurt are good options. Be mindful that coconut milk/yoghurt are very low protein-wise. If you use alternative milks, check what you are buying and make sure there’s protein and calcium in there. DediKate Nutritionist Claire recommends this blog for tips on alternative milks!
About 1-1.5 cups of:
- Water
- Cows milk
- Almond milk
- Coconut water
- Coconut milk (coconut milk in a carton, not canned)
- Oat milk
2. Pick 1. Use 1 handful, fresh or frozen.
Aim for 1 serve of fruit maximum in your smoothie.
- Banana
- Strawberries
- Blueberries
- Acai pulp
- Raspberries
- Mango
- Kiwi fruit
- Pineapple
3. Pick 1-2 veg.
Try to use one large handful of leafy greens.
- Spinach
- Kale
- Zucchini
- Beetroot
- Carrot
- Cucumber
4. Pick your Fat. Use 1-2 Tbsp.
A good tbsp of nuts, seeds, peanut or any nut/seed butter or avocado are all helpful for those great fat soluble vitamins, a little more protein and a bit of extra fibre!
- Peanut butter
- Almond butter
- Cashew butter
- Flaxseed oil
- Avocado
5. Pick your superfood booster. 1-2 tsp. (optional)
Plain, unsweetened protein powders can be convenient to boost protein if you do lots of strength training or find your current smoothie doesn’t keep you feeling full enough. DediKate members, head to Member Deals on DediKate for a True Protein discount code!
- Chia seeds, flaxseeds, hemp seeds
- Psyllium Husk
- Maca Powder
- Protein Powder
- Cocoa Powder
- Ginger
6. Add your sweetener. Up to 1 tbsp. (optional)
- Honey
- Dates
- Raw Agave
- Maple Syrup
Other optional additions:
- Basil
- Mint
- Cinnamon
Be mindful of your volumes and try to keep your smoothies to once a day at most. Chewing is important to allow your brain to register that you are eating as well as to slow you down. When you drink your food in smoothie form, it can be easy to consume food more than if you chewed it. A bonus for some people... but not for all!
Our favourite combos:
Smoothie combo #1: Choc Mint Smoothie
- Cows milk
- Banana
- Spinach
- Cashew butter
- Chocolate protein powder or cocoa powder
- Mint
Smoothie combo #2: Green Smoothie
- Coconut water
- Pineapple
- Kale
- Cucumber
- Avocado
- Chia seeds
Looking for more nutrition tips and advice? 🥬
On DediKate, you will find even more nutrition info, recipes, tips and tricks, meal plans and ideas, DediKate Eat Great (nutrition chats) and more!
Learn how to fuel your body and look after it with food, in a long term sustainable way. No diets and no guilt!
You can also get in touch with DediKate Nutritionist, Claire who answers our nutrition questions and runs wellbeing workshops and programmes.
Start your 7 day free trial on DediKate today!
Get in touch with DediKate Nutritionist, Claire!
Claire is a registered nutritionist, with over 18 years experience and has recently completely a Diploma in Positive Psychology. She is a published author with two best-selling books, regularly appears on TV, radio and at speaking events, and is the owner and director of the private nutrition practice and workplace wellness company, Mission Nutrition.
You can also watch Claire's Masterclass replays which are available at any time! ⬇️
