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Are you a smoothie operator?

If you've only got 5 minutes to make breakfast and go, then what could be easier than a smoothie?

In just a few minutes, you can enjoy a refreshing burst of flavour that's packed with all the nutrients you need to make a great start to your day or to refuel after a workout. So whether you're new to the smoothie game or looking to refine your skills as a smoothie operator, we're here to help you create the perfect smoothie.

Fruit and vegetables to make a green smoothie with a green smoothie in a jar

But first the question we get asked a lot. Why not just go to the shop and buy one? Our answer to that is to read the ingredient list. Chances are you'll see the word "juice" after the name of just about every fruit in the smoothie, meaning that all of the fibre has been removed. This allows the sugar from the juice to rush all at once into your blood stream and as quickly as it arrives, it's gone, leaving you needing a snooze and a snack by 11! The reason that home made smoothies are different is because you are using the whole fruit or vegetable, keeping all of that fibre to slow down the sugar rush.

Made right, a smoothie is packed with vitamins, minerals, antioxidants, healthy fats and protein and because the fibre is being broken down by the blending process it's easier to digest. The best thing about all of that fibre is that it not only keeps us fuller for longer but our gut microbiome loves it, feeds on it and thrives on it and a healthy and happy gut microbiome means a healthier and happier you!

What else do we love about smoothies? They are an easily accessible and delicious way to up your daily plant count - if you follow us on social media you'll have seen our 30 Plant Challenge - and the high water content is an excellent source of hydration. They are also extremely versatile and can be adapted perfectly to your taste.

So how do we make a perfect smoothie? Generally speaking, our smoothies all contain a portion of greens, a portion of fruit, water, plant milk or coconut water, and a couple of "booster" ingredients such as a tablespoon of yoghurt, a teaspoon of nut butter, some fresh ginger or turmeric or a scoop of protein powder but the choice is yours - experiment to find out what works for you and we're going to give you some ideas to get you started.

Before you decide to add any hard to blend ingredients such as nuts and seeds though, consider whether your blender is up to that particular job - no-one loves a lumpy smoothie - and maybe try a smoothie bowl instead - pour your smoothie in a bowl and sprinkle your nuts and seeds on top.

Here are a few ideas to help you build your perfect smoothie:

Grab some greens - a handful of fresh or frozen spinach, kale or chard. Spinach is quite mild and blends really well, kale has a slightly bitter flavour but is nutritional powerhouse and chard has rich earthy flavour.

Get fruity - fresh or frozen berries, blueberries, strawberries, raspberries, kiwi, pineapple, apple, banana. Berries bring sweetness, pineapple is tangy and great to use if you're not fond of the taste of greens in your smoothie, apple adds a fresh, crisp flavour, banana the creaminess and kiwis, used skin on are a fabulous source of fibre.

Pick a liquid - water, plant milk or coconut water, the choice is yours. Water keeps it simple, plant milk will add a creaminess and coconut water with its natural electrolytes is a great choice post-workout or if you're feeling in need of some extra hydration. You could also try cold herbal or fruit teas and depending which you choose, they could add another layer of flavour to your smoothie.

Boost it - a tablespoon of full-fat or coconut yoghurt, grated or chopped herbs and spices such as ginger, turmeric, parsley, mint, basil, a scoop of quality protein powder, 1/2 avocado, nut butters, ground flax. This is where you can have some fun and get creative.

It's a "thing" at True Food Nutrition that we always make too much but here's the beauty of a smoothie - you can freeze them to drink another day or, now that summer is here, why not tip the remaining smoothie mixture into ice lolly moulds for a delicious, nutritious, hydrating snack? Now you're really a smoothie operator!

If you'd like to find out more about us, please come along and join us on Facebook or Instagram, take a look at our website or, if you'd like to talk to us about your health concerns, please do book a complimentary consultation with us here.

The information provided is general and has not been tailored to individual underlying health concerns or any prescription medication you may be taking. The information is for educational purposes and must not replace medical advice. If you have a diagnosed medical condition, you should consult a doctor before making any significant changes to your diet.

C 2024 True Food Nutrition All rights reserved

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