© 2019 Jenny Henderson. 

Aurora - Newmarket - Richmond Hill -  King City - Bradford - Stouffville - Georgina - Keswick - York Region

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  • Jenny Henderson, ND

The No-Brainer Smoothie Guide


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.

Fluid

  • Milk alternative - almond, rice, soy

  • Juice - orange, apple, cranberry, pineapple, mango nectar, pomegranate, carrot…)

  • Water

  • Coconut water

Fruit

  • Berries (fresh or frozen) - blueberries, raspberries, cherries, strawberries, blackberries

  • Ripe banana

  • Ripe peach

  • Melon

  • Avocado – very creamy and thick, so add extra fluid

  • Apple, pear (if you have a strong blender)

  • Citrus fruits

  • Kiwi

  • Papaya

Greens

  • Spinach – best for beginners thanks to its mild flavour

  • Chard

  • Cucumber

  • Beet greens or cooked beets

  • Kale

  • Arugula

  • Sprouts – broccoli or pea

Protein

  • Avocado

  • 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

Miscellaneous

  • Ground flaxseeds

  • Chia seeds

  • Pumpkin seeds

  • Mint leaves

  • Lemon juice

  • Vanilla

  • Cinnamon

  • Carob

  • Matcha

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.

Happy Blending!

#nutrition #vegetables #fruit #smoothie #healthyeating

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