Nourished by Mend

Smoothies can be a wonderful, satisfying meal or snack! Follow these steps to make a balanced smoothie that satisfies your hunger and taste buds. 

Step 1: Choose a Protein Base 

Start with a solid protein foundation to keep you satiated. Options include:

  • ½ cup Plain unsweetened Greek yogurt
  • ½ cup Part-skim cottage cheese
  • ¼ cup Silken tofu
  • 1 Scoop of protein powder

Step 2: Add Fruits

Incorporate 1 cup of fruit to infuse natural sweetness and vital antioxidants into your smoothie. Some great choices are:

  • Berries & Cherries (anti-inflammatory powerhouses)
  • Mango
  • Peaches
  • Banana
  • Fruit of your choosing!

Tip: Enjoy fresh or frozen fruit 

Step 3: Include Veggies

Adding ½ to 1 cup of vegetables can significantly increase the nutrient density of your smoothie. Some versatile veggies include:

  • Baby spinach or kale
  • Cooked carrots
  • Pureed butternut squash
  • Steamed beets 
  • Celery
  • Veggie of your choice!

Step 4: Add a Base

The right base can impact the smoothie’s consistency and calorie content:

    • ½ cup of milk (skim, almond, or soy)
    • Or simply use ½ cup of water for a lighter version

Step 5: Make it Icy

  • Throw in a handful of ice cubes to chill and thicken your smoothie.

Step 6: Optional Add-Ons

Enhance flavor and nutrition with:

  • Incorporate spices for extra anti-inflammatory power:
    • Cinnamon
    • Ginger
    • Turmeric
    • Nutmeg
  • Add healthy fat to make it more filling: 
    • 1 Tbsp nut/seed butter
    • 1 Tbsp chia or flaxseed
    • ¼ avocado

Step 7: Blend away!

  • Add all ingredients to a blender and blend until desired consistency is achieved.

Tip: Gather your fruits, veggies, spices, and protein ahead of time and store in your smoothie cup in the freezer to save time.

By following these steps, you can enjoy a delicious and balanced smoothie that not only tastes great but also supports your health goals. For more tips and personalized recipes, check out our resources at Nourished by Mend.

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