One of my favourite ways of getting more protein, fruits, and greens into the diet quickly and easily is homemade smoothies. They work amazingly for those who don’t have much time, especially in the mornings, and they can be customized endlessly to suit any need and taste. All you need is a good blender and some will to experiment.
Pick one or more ingredients from each category, and combine in the blender.
Milk alternative - almond, rice, soy
Juice - orange, apple, cranberry, pineapple, mango nectar, pomegranate, carrot…)
Berries (fresh or frozen) - blueberries, raspberries, cherries, strawberries, blackberries
Avocado – very creamy and thick, so add extra fluid
Apple, pear (if you have a strong blender)
Spinach – best for beginners thanks to its mild flavour
Beet greens or cooked beets
Sprouts – broccoli or pea
Nut or seed butters – peanut, almond, cashew, hazelnut, sesame, sunflower
Soaked nuts – soak raw almonds, walnuts, or pecans in a jar/bowl with clean water the night before
Protein powder – Whey, hemp, pea, soy, rice protein
Tips for beginners:
If you find it too thick, add more fluid.
If it’s too gritty, add something creamy like banana or avocado.
Frozen fruit work really well and act as ice too.
Blend for longer than you think. You may need to stop and stir the contents in the middle to ensure a smooth and homogenous texture.