There are a million smoothie recipes out there on the Internet. For anyone who wants to start adding nutrient-dense, whole food-based smoothies into his or her daily regimen, it can be confusing and overwhelming to figure out where to start.
Let me simplify the entire process for you and provide you with the only recipe you need to remember.
The Ultimate Smoothie
If you have these basic elements in your fridge, pantry, and freezer at all times, you’ll be able to put together a great-tasting and highly functional blended meal. This recipe will provide you with a full spectrum of macronutrients and a load of micronutrients to help fuel your day and recover from your workouts. And you can always add on or tweak various ingredients to your taste and needs.
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Yield: Serves about two
Ingredients:
- 16 oz almond milk (or coconut water or water)
- 1-2 handfuls greens (spinach, kale, chard, collards)
- 2 bananas (preferably frozen – just peel a bunch of bananas, put them in a Ziploc, and freeze overnight)
- 2 cups frozen berries (blueberries, strawberries, raspberries, blackberries, or a blend)
- 2 tablespoons chia seeds (or flax seeds)
Optional add-ons:
- Plant-based protein powder (both chocolate and vanilla flavors work well)
- Supergreens like chlorella, spirulina, etc.
- Beets (raw)
- Dates (for sweetness)
- Frozen broccoli
- Maca powder
Method:
- If you have a high-speed blender like a Vitamix, combine all ingredients together and blend on high. If you have a less powerful blender, you might need to put ingredients in one at a time (liquid first) and blend each until smooth.
- If you need more muscle-building calories after a workout, add some protein powder. If you’re looking to pack as many micronutrients as possible into your smoothie, incorporate any of the other optional add-ons.
Photo courtesy of Jeff Taraday.