Want something to drink that’s healthy and convenient? You can’t go wrong with smoothies. They’re quick to make, full of nutrients, and can be packed with all sorts of fruits and vegetables to suit your taste.
Wait a second—vegetables? If you’re new to smoothies, it’s totally understandable if you’re a little turned off by having vegetables in the mix. Our goal in this guide is for those bundles of spinach and kale to become staples in your drinks. We won’t be surprised if you immediately go looking for fruit and veg delivery online after reading this post.
So, What is a Smoothie?
A smoothie is a blended beverage that typically has a liquid base. It’s open to an endless range of ingredients, and that includes fruits and vegetables. If you appreciate a thick consistency to your drink, there’s no reason you wouldn’t love smoothies.
A Great Way to Incorporate Fruits and Vegetables Into Your Diet
Smoothies are a great way to sneak more fruits and veggies into your daily routine. We all know the benefits of eating more produce, but sometimes it can be tricky to get them all in during a busy day. And if you have kids, don’t even get started on how tough it is for some of them to try vegetables.
Enter smoothies. They’re easy to whip up and super versatile. Whether you’re after a quick energy boost in the morning or a post-workout refuel, smoothies can help you hit your daily intake of fruits and vegetables in no time. If you have to meet a dietary goal, you’ll love the fact that smoothies can be customised easily!
Choosing the Right Fruits and Vegetables for Your Smoothie
For starters, fresh is the way to go if you want the best smoothies. You also want to choose fruits and veggies that are in season. This way, you’re enjoying them at their best when it comes to taste and nutrient density. When it comes to the perfect combos, though, try these crowd-pleasers:
- Banana and spinach – The banana adds creaminess, while spinach brings in iron and other nutrients.
- Mango and kale – The sweetness of mango pairs perfectly with the earthy taste of kale, which is full of vitamins A and C.
- Berries and carrots – A great way to add antioxidants and beta-carotene.
How to Prepare Fruits and Vegetables for Smoothie Making
Before you get any blending done, prepare your ingredients properly. It’s not just about tossing everything in the blender and hoping for the best!
- Wash thoroughly – Give your fruits and veggies a good rinse under cold water to remove any dirt or pesticides.
- Peel when necessary – There are fruits like apples and pears that don’t need peeling. This isn’t the case for bananas, mangoes, and carrots. Be sure to peel off their skin for a smoother blend and a better texture.
- Cut into smaller chunks – Chopping your produce into smaller pieces helps your blender work more efficiently and evenly.
- Portion appropriately – For the best taste and nutrition, measure out your fruits and veggies. Too many bananas, for example, can overpower the other flavours.
Building a Balanced Smoothie: What to Include Beyond Fruits and Vegetables
You can be as adventurous as you want with your smoothie. Fruits and vegetables are a good start, but as mentioned earlier, smoothies are open to an endless range of ingredients. Here are some examples:
- Base liquid – You’ll need something to help your ingredients blend smoothly. Water, coconut water, or plant-based milks like almond or oat are popular options.
- Protein – Add a scoop of protein powder, Greek yoghurt, or silken tofu for an extra hit of protein, perfect for keeping you full.
- Healthy fats – Think avocado, chia seeds, or nut butter. These fats will help keep you satisfied for longer and give your smoothie a rich texture.
- Optional extras – Superfoods like spirulina or flax seeds, or even a splash of honey or maple syrup for sweetness, can take your smoothie to the next level.
This is where you can experiment while trying to achieve your health goals. For example, you can add some protein and healthy fats for a post-workout drink. Want a refreshing breakfast? Stick to fruits, base liquid, and some greens.
Smoothie Recipes to Try: Simple and Delicious Combinations
Tropical Kickstart Smoothie
A great way to kickstart your day with a burst of vitamins and hydration!
Ingredients:
- 1 cup pineapple
- 1 cup mango
- 1 handful spinach
- 1 cup coconut water
Berry Green Boost
How about a refreshing berry flavour with a good punch of green goodness?
Ingredients:
- 1/2 cup mixed berries (blueberries, strawberries, raspberries)
- 1/2 cup kale
- 1 banana
- 1 cup almond milk
Veggie Powerhouse
Light yet full of vitamins to give you a great midday boost!
Ingredients:
- 1 carrot (peeled)
- 1 celery stalk
- 1 apple
- juice of 1/2 lemon
The key to a great smoothie is to balance the flavours and textures. And as you have learned here, smoothies are easy to do. They’re so good that they can quickly become a favourite in your household. Just remember that when shopping for produce, go with trusted fruit and veg delivery services like MILKRUN to ensure freshness and quality.
