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a complete guide to healthy smoothies

A Complete Guide to Healthy Smoothies

June 16, 2015

We all know that breakfast is the most important meal of the day. However, many of us miss this essential meal altogether or have an uninspired, lacklustre breakfast. If you're after a healthy option that's easy to have and tastes yummy, smoothies are a great way to start your day. It's a breakfast that’s packs a punch in the flavour and nutritional department. In our complete guide to healthy smoothies, we talk you through the benefits, the best way to make them and have two super recipes for you to try!

A Complete Guide to Healthy Smoothies

What are the advantages of having a smoothie for breakfast?

At Evergreen, we're often asked what are the advantages of having a smoothie for breakfast. There are so many reasons why they're a great way to start the day.

  • Quick and easy to make
  • They taste amazing
  • Great way to add extra fruit and veg to your diet
  • Helps your body to produce energy
  • Supplies your body with a large amount of vitamins and minerals
  • Great for the immune and digestive system
  • Kids love them!
  • Ideal when detoxing
  • Helps your body to repair after exercising
  • Fun to make and the whole family can get involved

What Makes the Perfect Smoothie?

There are 5 simple rules to keep in mind when you are making the perfect smoothie.

1. Balance

The first and most important rule is balance. When choosing your ingredients you need to have ingredients which are rich in protein, healthy fats and carbohydrates.

2. Fresh all the way

The next tip, fresh is best. Fresh ingredients are great as they are packed full of nutrients and they also taste amazing! When picking up your ingredients look at the label and try to select ingredients with little or no additives. You want to keep your smoothie additive free, if possible as many processed foods contain a large amount of hidden sugars.

3. Low fat isn't always best

Low fat ingredients aren't always the best option. Low fat products are so well advertised and promoted that many of us will select the low fat option. Low fat is not as good as it seems. Many low fat products contain large amounts of additives and refined sugars to try and replicate the taste and texture of the full fat versions.

4. Be careful of the sugar content

Be careful of the sugar content of your smoothie. Sugar can be wonderful, it gives an instant energy boost and tastes great! However, if your smoothie contains too much sugar it can lead to an energy crash early in the day!

When making your smoothie, try to use ingredients that have little or no sugar added. Be careful if you are using any pre-juiced juices or yoghurts as many of them have vast amounts of sugar added.

5. Keep things interesting

Try something new, often! Like most things in life, familiarity breeds contempt. Smoothies are fun and you are the creator, so don’t be scared to try new combinations. Keep your taste buds indulged!

Therese's Super Smoothie

To get you started we have the perfect starter smoothie recipe for you created by our very own Therese.

  • Water, Natural Yoghurt or dairy-free milk
  • handful of spinach
  • half a banana
  • 1 small pear
  • 1 tbsp ground flaxseeds
  • 1 tsp spirulina
  • 1 tbsp hemp protein powder

1. To begin with add some water, natural yogurt or some dairy free milk to blender. Add a generous handful of fresh spinach (great source of iron).

2. Pop in half a frozen or fresh banana (an excellent source of potassium) and the small pear which is rich in vitamin C, E & B2.

3. Add in 1 tablespoon of ground flaxseeds, 1 teaspoon of spirulina and 1 tablespoon of hemp protein powder.

4. Then blitz until smooth and add water or more liquid to get the desired consistency. Enjoy!

Mean Green Smoothie

This antioxidant rich, great tasting smoothie is a great way to start your day, or perfect for that post-workout boost. To make your Mean Green Smoothie simply boil water and make tea as normal. Allow to infuse and cool down fully before using.

1. Boil water and make tea as normal. Allow to infuse and cool down fully before using.

2. Add all ingredients to your juicer and blend until you get your desired consistency.

3. Add more/less tea depending on how thick or thin you like your smoothie. Clipper dandelion tea also works well here (infuse as normal and cool down before using).

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