Summer Series: Smoothie Hacks

Summer Series: Smoothie Hacks

5 steps to the perfect smoothie

Nat W  Nat W  on 22 May '15

Summer's here! And summer > every other season. 

Summer is also known as the time of the year when everyone scrambles to the gym/Bikini Fit/TRX/XYZ/ABCDEFG and begins their healthy eating regiment. Not sure about you, but at Foodie we believe in balance rather than following obscure trends and extreme diets (remember the days of yore when we thought sugar would be an outstanding way to undereat? So many things wrong with that sentence) 

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                                            Source of Image: Diet Blog

Healthy eating doesn’t necessarily mean cutting out all of your favourite yummy foods, but rather learning/gaining valuable food hacks (in terms of your ingredients and strategy) that are still tasty but healthy for you too.

What better way to kick-start your cleanse than by turning to the one thing we all know and love? Smoothies! But not just any smoothie; healthy fruit smoothies that will definitely ensure your body is nourished, sufficiently full and in happy tasty land.

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Source of Image: Pinterest

Smoothies are a great, fast, and nutritious way to intake lots of deliciously healthy vitamins into your body. With an assortment of your favourite fruits, veg and nuts, the whizz of a blade will render a healthy concoction of yumminess, right? Wrong. What is important to realise is there’s actually a technique to the art of blending and that a lack of strategy can result in a nutrition-less, high in sugar mixture. Here are some simple strategies to avoid this:

1) The ‘Holy Trinity of Satiety’

According to an article on Fitness Magazine, celebrity trainer Harley Pasternak, whom they’ve interviewed, says that “every smoothie should have what I call the ‘holy trinity of satiety’ – protein, fiber, and healthy fat”. 

Protein: non-fat Greek yogurt or a protein powder for example
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                                            Source of Image: Nutrition RX

Fibre: FruitImage title

Source of Image: Pinterest

Healthy Fat: nuts and seeds

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Source of Image: Media 3 

2) Liquid Base First

Image titleChoose your liquids wisely and add them into the blender first, as this will ensure a silky smooth texture to your smoothie. According to an article on Huffington Post, if you’re looking for a low-calorie smoothie, opt for water as your liquid base.

Alternatively, you could try using coconut water, green tea or fresh fruit juice made from a juicer for a more flavoursome base. If what you’re after is a creamy consistency, then opt for either soy (seek organic wherever possible), almond, or regular milk.

And when it comes to pouring the liquids, remember to always start out small (usually ½ cup of liquid per serving) to control the consistency of your smoothie.

Source of Image: Pinterest 

3) Interesting Thickening Agents

If at any point you realise you’ve added too much liquid, fear not! Adding a tablespoon of yoghurt, oatmeal, avocado, chia seeds or an extra banana will result in a quick fix and have you back on track in no time.

Image title                                    Source of Image: Medical News Today 

4) The Frozen Fruit Advantage

When creating a smoothing, one could opt for using frozen fruit as they provide an array of interesting advantages:

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- For one, it’s economically smarter as you can buy in bulk without the worry of it rotting. This will also supply you with off-season fruit that you may not be able to buy.

- Frozen fruit replaces the ice cubes that you would need, thus eliminating the watered down flavours your ingredients would have without taking away the slushy, icy consistency it would bring.

Source of Image: Pinterest 

- Finally, according to Fitness Magazine’s findings from the University of Chester, England, “since frozen fruit is picked and sealed at its nutritional peak, it contains more vitamins and antioxidants than its “fresh” counterparts”

5) Natural Sweeteners

If at any point you feel that your smoothie just isn’t sweet enough, do not reach for that jar of granulated sugar, but instead try adding in a more natural and healthy alternatives such as honey, agave nectar, maple syrup, stevia or even an over-ripe banana. Remember, though, that a little goes a very long way.

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Image via Ivo Vuk