How to make the perfect smoothie


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If there was one type of drink that was synonymous with summer, a delicious fruit smoothie would have to go close to being the top pick. Not only does a colourful fruit and vegie based smoothie provide the perfect vibrant image for social media, but with the right mix of ingredients it can be a nutritious, filling breakfast option. So here are the most important steps to take to blend the perfect smoothie every time you feel like getting your smoothie on.

1. Protein for fullness

Your preference may be skim milk, Greek yoghurt or protein powder, but basing your smoothie around a protein rich ingredient that offers at least 10g of protein per serve will ensure that you stay full throughout the morning. Greek yoghurt is a particularly good choice as it contains close to 20g of protein per serve with minimal sugar, while if your preference is to go dairy free, a vegan rice or pea based protein powder is your best bet. It’s important to be mindful that almond milk is particularly low in protein while coconut yoghurt is low in protein and high in fat.

2. Fresh fruit for fibre

Not only will fruit add plenty of nutrients to your smoothie but fresh fruits including bananas, berries, kiwi fruit and mango will add much more fibre and natural sweetness. It is also easy to keep fruits like banana in the freezer so that you don’t have to worry about always having fresh fruit on hand, and blending frozen fruit gives a delicious taste and texture to any cool drink.

3. Some vegetables for extra nutrition

For anyone who needs to eat more fresh produce (all of us), the great thing about breakfast smoothies is that you can actually add in a serve or two of nutrient rich vegetables and you will not even notice. Think spinach, kale, cucumber, celery, carrots – they all blend well and the sweetness of the smoothie will naturally reduce any of the bitterness uncooked vegetables may add. 

4. Serve of good fats

The perfect smoothie mix is made up of a serve of good fats – some avocado, chia, nuts or seeds will add taste, texture and crunch to your favourite smoothie and keeping these portion controlled is key to keeping the calories controlled. About one third avocado, a tablespoon of seeds or 8-10 nuts is the perfect serving size for these additions. 

Here is a recipe for one of my favourite smoothies

Screen Shot 2018-02-05 at 9.48.27 PMSunshine smoothie

Serves 1

Ingredients

Handful of kale

1 small banana

½ cup mixed berries

1 cup of any type of milk

1 tbsp. chia seeds

Method

1. Blend all ingredients together and top with chia seeds.

Susie is currently a brand ambassador for Australian Bananas. To learn more about the partnership, click here

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