With the warmer weather well and truly on its way, it’s time to crank up that blender, and experiment with all of the gorgeous seasonal fruit and vegetables that’s coming! (Oh dreamy mangos and avocados, I’ve missed you!)
Are you new to smoothies? Or looking for some new ideas that don’t cost a weeks wage (or two hours) to create? here’s my little guide on how to make yourself, your friends, family, or neighbour, something fast, delicious, and nutritious!
The best way to make your smoothie adventures easy, and non-stressful, is to have a few essential items always waiting in your pantry and fridge.
Here’s a few that I can’t live without;
Bananas; get them when they’re ripe with brown marks, chop them up, and store in the freezer – this makes them cold and creamy when added to your mix! Also, Banana is THE bad taste eraser! If something about your blend is just not right……add another banana! I promise, it works.
Avocados; wondering how to make a smoothie creamy without using milk? Well, avocado is the answer! Plus, your body will benefit from this daily addition much more than it would with a dairy or soy based shake. Add a heaped tablespoon per cup of liquid.
Vegan Protein Powder; I always have a handful at home to pick and choose between, some of my favorites are Epic Sprotein/Pumpkin Seed Protein, Vega Vanilla Chai, Vital Pea Protein, and Hemp Foods Australia Hemp Protein. Don’t stress out if you don’t have any protein on hand, its not essential for everyday, I like to use it mainly around when I have been exercising a lot, when my muscles feel sore and tired, or if I know that I’ll be having a busy day and need something to fill me up for longer. Adding nuts and seeds will give you a nice protein boost as well – but you don’t need to use both.
Chia Seeds; high in protein, fibre, iron and omega fats, these little guys are also a miracle is your smoothie has turned out too runny! Add 2 teaspoons/cup of liquid, and it’ll thicken up in no time!
Vanilla Extract; this can turn even the most bland combination into something amazing! Only buy the real stuff…..not the artificial crap at supermarkets. This might set you back around $15, but it’ll last yonks!
Coconut Sugar (or stevia if you’re aiming for a lower GI); handy if you have a whole lot of greens, and want to add some sweetness, or if you’re after a caramel flavour.
Coconut Oil; makes your smoothie taste creamy, also super-dooper good for your health!
Ice (if you like ’em cold!) & Filtered Water
Other things I like to always have on hand for my daily smoothie include; hemp seeds, acai/maqui powder (the purple berries), coconut water, probiotic powder, spinach/kale, cucumber, fresh mint, cinnamon, nutmeg, spirulina/chlorella/barleygrass/wheatgrass, cashews, almonds, and the biggest one – FRESH SEASONAL FRUITS!
You will also need a blender, start with whatever you can afford, and work your way up! The same goes for juicers.
But how much of everything do I use?
Well, when it comes to smoothie making, measuring is not a science! if you go a little heavy, or skimp on any of the ingredients it really doesn’t matter…. just experiment and have fun!
Now….. here’s a couple of ideas to get you started!
Tropical Summer Smoothie– 200ml coconut water
– 1/3 of a fresh pineapple, chopped
– 1/2 a fresh cantaloupe (rockmelon)
– 2 frozen bananas
– 1tbsp coconut oil
– 2 cups of filtered water
Hannah’s Favourite Green Smoothie– 2 frozen bananas
– 2 cups of fresh dark leafy veg (kale, spinach, chard – whatever is in season)
– 1 orange peeled
– 1/2 lemon peeled
– 750ml-1L filtered water
– Add extra greens powders if you like (spirulina, chlorella, barley/wheatgrass)
…..Blend till smooth! Top with goji berries, or sprinkle with chia.
Very Berry Belly Smoothie– 2 frozen bananas
– 1cup Blueberries (or any berry in season – strawberry, raspberry etc, or frozen if you prefer)
– 1tsp Acai powder
– 1tsp Maqui powder
– 1/2tbsp Chia seeds
– 1tsp Vanilla extract (or paste, or 1/2 a vanilla bean pod)
– 1tbsp coconut oil
– 1 big tbsp fresh avocado
– 750ml filtered water
…….Blend! and top with chia seeds and fresh berries.
Do you have a favorite recipe you’d like to share with us? We’d love to hear it!
Oh hey there! I’m Hannah, an animal-loving vegan naturopath, based in Melbourne, Australia. I’m also the founder, director, and chief ‘boxer’ here at The Vegan Box.