Smoothies

Written By Francine Rattray

Tips and Recipe Round-Up

FRAN’S SMOOTHIE TIPS

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✅️ TIP #1: HAVE A SMOOTHIE FOR LUNCH!

Too busy for prepare a healthy lunch?? Whip up a smoothie instead! Like eggs, who says smoothies are just for breakfast!

When you"re in a pinch, rather than grabbing a high carb, high fat or processed snack, a smoothie is quick, tasty and macros-balanced choice. Plus...a lunchtime smoothie can be part of a healthy WEIGHT LOSS strat.

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✅ TIP #2: MIX UP  YOUR MILKS…OR MYLKS!

Dairy gets a bad wrap. Unless you have lactose intolerance or sensitivities, dairy can be a great part of a healthy and strength-focused diet. DID YOU KNOW that low-fat dairy milk is has a magical MACROS BALANCE? Let’s compare…

🐄 Organic 1% dairy milk:

Fat: 2.5g (30%)

Protein: 9g (15%)

Carbs: 12g. (55%)

🥜Almond milk:

Fat: 3.5g

Protein: 1g.

Carbs: 2g.

🥜Macadamia milk:

Fat: 4g.

Protein: 1g.

Carbs: 1g.

🌾Oat milk: 

Fat: 5g.

Protein: 4g.

Carbs: 19g.

🫛Soy milk:

Fat: 4g.

Protein: 7g.

Carbs: 8g.

There’s no milk alternative that compares in the PROTEIN department.

MILK ALTERNATIVES:

My suggestion for “Which milk is best” is the same for ALL nutritional choices. It’s all about BALANCE and VARIETY.

Almond, macadamia, oat, soy, cashew, rice, etc… Mix ‘em up, they’re all healthy and delicious. Of course you can also just use water as the base in your smoothies. 

Don’t sweat a perfect balance every single meal. Rather aim for a bigger picture balance and variety - over the course of the day and the week. All these milks and milk alternatives have lots of other benefits too. MACROS are important, but so too are micronutrients - vitamins and minerals etc. 

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✅ TIP #3: MIX UP YOUR PROTEIN

If you want an easy and effective way to drastically boost your protein intake, use PROTEIN POWDER in your smoothies. But which is best?? My advice is the same as pertaining to milk…or really any dietary question… MIX IT UP!  As always, BALANCE + VARIETY.

Guidelines:

1️⃣ If you’re lactose intolerant, avoid WHEY protein. Use pea, soy or other VEGAN protein powders.

2️⃣ Otherwise, WHEY protein packs the most PROTEIN per volume. So I’d use whey often, if you can tolerate it. Isolate has the highest % protein per scoop. Look for 35-40g per scoop. 

3️⃣ A good protein powder is worth the $. Don’t cheap out. 

4️⃣ Consider favour and texture. You should like the taste and feel. If it’s gross, you will not drink your smoothies, defeating your efforts. This is where VEGAN proteins come in. Many have awesome flavours and a seamless texture, you won’t even notice in your smoothie.

5️⃣ Consider the purpose of your smoothie. Is it just a source of protein? Workout prep? Workout recovery? Meal replacement? Nutritional and vitamin supplement? For each of these goals, my advice for protein and other ingredients would differ. 

GOAL = MAX PROTEIN/LOW CARB: Choose 100% whey protein isolate, from a good source. No other ingredients and low sugar.

GOAL = MEAL SUBSTITUTE/WEIGHT LOSS: In addition to protein, you’ll want some carbs (with fibre), and other vitamins and minerals. 

People often say: “but lots of powders have lots of other additives!”. Meal replacement type powders (e.g. Arbonne, Vega 1) do have other ingredients, but there’s nothing wrong with that. Most are nutritionally valuable and made with clean, quality ingredients.

Without the carbs in your meal-replacement shake, you will be left hungry and prone to snacking or eating another “meal”, defeating your weight loss goals. And again, the other supplements in there will contribute to a well-rounded diet as well. 

OTHER CONSIDERATIONS:: 

💲Price and sales? (Popeyes Supplements often has great deals. You can get good protein from Costco too, supersized for good value).

🏪 Availability?

🔬Organic, minimally processed, quality? 

🛡️Brand? Do you want to support a local/national company? Got a coupon code to use? Happen to know an Arbonne rep?? (if you didn’t know I am one!). 

📬Subscription service? Monthly protein subscription delivery is a great call as far as habit building is concerned. Always have protein powder on hand, and daily smoothies will become as habitual as changing your underwear!

BOTTOM LINE: The protein powder options are endless. There is no “best” or “right” one. It just depends on your goals for the meal, and your personal preference.   

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✅ TIP #4: ADD SUPERFOOD “ADD-ONS” TO YOUR DAILY SMOOTHIE! 💥

🫘🫛🥜🌱 NATURAL, VEGAN PROTEIN BOOSTERS:

  • Chia seeds

  • Pumpkin seeds

  • Collagen

  • PB2 powdered peanut butter

  • Almonds, pistachios, pecans (really all nuts)

  • Hemp seeds

  • Chickpea sprouts

🐝🍒🥝🥑🥬🍓🍌🫐🍫🥥 OTHER SUPERFOODS


✅ TIP #5: PREP AND FREEZE SMOOTHIES!

First, prepping ahead helps you have a healthy, balanced meals/snacks ready to go, anytime. Avoid making poor decisions when you’re in a rush or hangry.

Second, this is a great way to add more superfoods in your smoothies. You may not always have a wide variety of ingredients on hand.  So if you shop and prep ahead, your smoothies will always be nutrient packed!

Third, it saves time .Spend a 1/2 hour one day and you’ll have delicious smoothies for weeks!

METHOD # 1: “Smoothie-in-a-Bag”: 

Step 1: Choose 3 favourite smoothie recipes. Buy everything you need for about 6 of each recipe. Don’t forget freezer bags.

Step 2: Chop up fruit, veggies, etc, spread out on cookie sheets and freeze overnight. Freeze yogurt in ice cube trays. Freeze dollops of nut butter on trays.

Step 3: Label baggies with the smoothie names (eg. 4 for each recipe). 

Step 4: Toss all non-liquid ingredients in the freezer bags. Each baggie contains enough for 1 smoothie. Remember protein powder and superfood add ons (see prev post) Store baggies in the freezer.

Step 5: When you’re ready to drink, grab a baggie and toss ingredients in the blender. Add a cup of dairy or dairy-alt milk. Blend and enjoy! Rinse your baggies and re-use.

TIPS: Only put hard/dry ingredients in your baggies. Add liquids to the blender when you’re ready to blend. All the frozen ingredients will ensure a nice cold, creamy texture. Powders can either be added to baggies or direct to the blender.

METHOD # 2: “Blend-Ahead”:

Step 1: Choose 3 favourite smoothie recipes. Buy everything you need for about 6 of each recipe. Don’t forget freezer bags. Grab some extra ice cube trays from the $1 store.

Step 2: Label 4 baggies, 1 for each recipe. 

Step 3: Starting with recipe #1, toss all ingredients for 6 portions in the blender. Pour into ice cube trays and freeze for 24 hours. Repeat for the other recipes.

Step 5: Pop out of trays into baggies, then store in the freezer. 

When you’re ready to use, put several cubes directly in a shaker cup, add a cup of milk or water and toss in a blender ball. Let sit 20 minutes, shaking occasionally, and enjoy!  

TIPS:  When blending, add just enough water or milk to process (use your plunger). This will make cubes more concentrated and less volumous. Add liquids when you’re ready to shake.

See Tip # 3 and 4 above for what to put in your smoothies!

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RECIPE ROUND-UP!


Get Fran’s Fav 12 Smoothie Recipes!

Francine Rattray http://www.infitiny.com
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