I feel like I’ve been recommending smoothies a lot recently, and what’s interesting is that I tend to get one of two responses when the word “smoothie” is mentioned in a discussion. I get enthusiastic approval or a general look of disgust. There is no middle ground.
I must confess that I once shit milkshakes. I mean, who wants to drink their calories, or should I say more accurately, sip them through a straw? Many of you are nodding your head right now. He honestly couldn’t say exactly why he was so negative towards these concoctions. Was it because so many people use smoothies as an excuse to consume excessive amounts of sugar in the name of “health”? Or because I never felt full or satisfied after having one? Or because they’re usually messy, with a consistency that never turned out to be to my liking, and then they created a bit of a cleanup? I will check all of the above.
It turned out that the truth is that the shakes I drank in the past were high in sugar because I got them from places like Jamba Juice or Emerald City (gasp), which inevitably meant I didn’t feel full and actually felt worse afterwards. to consume them. And when I made them at home with what I thought was my awesome KitchenAid blender, they turned out “chalky” (in my son’s words) or just plain disgusting. As you can see, I was a real hater of shakes.
But… I changed my tone. I started reading about these fancy blenders that make amazingly smooth drinks and was intrigued. I also started to see more vegan protein powders which piqued my curiosity. I think I even had a sample or two and thought, heck, I could do this. I need a fancy blender. I became convinced that I could make great shakes if I had the right equipment, and with the right equipment I could make these fantastically healthy drinks for my kids. That’s how I explained it to my husband anyway.
So with that I did my research, like I ALWAYS do, and ended up with the Ninja. Come on, the name just says that you will get an amazing milkshake. My well trained Ninja did not disappoint me. Now I make tasty…no, delicious…smoothies that both myself and my little men enjoy. I am no longer a hater.
Now obviously this begs the question…why shakes? What intrinsic health benefits do they contain? My answer is always that there is no right or wrong answer to accept or reject the smoothie. It is to the preference of each owner. You can get the nutrients you need from food, no problem. But… the brilliance of shakes is getting a giant package of nutrients in a convenient drink that’s often packable and portable. Plus, you can ingest things that you wouldn’t otherwise eat in your solitary state, like chia seeds, kale, handfuls of spinach, wheatgrass, etc.
The reason I’ve been recommending smoothies so much is that I often see a lot of potential nutrient gaps in someone’s diet and a great way to bridge that gap is a refreshing smoothie at breakfast or maybe a mixed drink. in the afternoon after training. Alternatively, I might hear the words “little time” or “I hate cooking” (I hear this all the time folks) and the milkshake bell rings in my head. This is a great way to pack heart-healthy protein, leafy greens, and Omega 3s into one convenient “meal.”
Solved the problem of time and hatred of cooking.
However, as I said before, having the right equipment is key. My KitchenAid blender was not up to the task. Most blenders can handle a little bit of protein powder and milk, but once you start adding frozen fruits, veggies, and seeds, they just can’t pulverize that stuff to a nice, creamy consistency like some of the other cooler blenders. specific for shakes.
If you are looking for a blender then below is a link for some to consider. Please note that prices vary drastically! Yes, I would love a Vitamix, but at over $500, I don’t think the number of shakes I make is worth the cost. My trusty little Ninja made the list, but I’ll admit that if you make a lot of smoothies and especially if you use a lot of vegetables, a Vitamix might be worth it. I don’t think I’ve ever heard anyone utter a bad word against this ultimate blender. I once had a pulverized vegetable mix from a Vitamix and it was a creamy treat. You can’t go wrong, although your bank account may not agree.
10 Best Blenders For Smoothies To Suit Your Budget (Honest Reviews)
Aside from that list, I’ve also heard good things about the Nutribullet. There really are billions to choose from, so do your research if you’re looking for a blender on the market and find out which one is best suited for the type of blending action you want.
Do you already have your blender? Awesome. Let’s mix. Oh right, what to mix? To do?
If you need help getting started, I’ll give you some tips and even my rest day smoothie recipe that I use often. Now, I like to remind people to focus on protein first, then your healthy fat source, and then carbohydrate supplements. It’s SO easy to go carb crazy with shakes and that’s NOT what we want. That’s diabetes waiting to happen. You have to focus on BALANCE for this to work. Always have protein and fat. Carbohydrate supplement. Make sense? I work with meal balancing every day with clients, especially diabetics, so if you have issues with this concept please let me know so we can talk. Otherwise, shakes can turn bad very quickly.
Here is my super easy lazy mom milkshake recipe that both myself and my toddlers enjoy. Until now, they don’t really know that there is any other shake, so they haven’t challenged me to up my game yet.
Ingredients (put in my Ninja’s blender cup):
About 1 cup of coconut milk
1 level scoop Vega Protein Powder, Berry Blend
1 tablespoon chia seeds
1 banana
½ cup frozen blueberries
Add coconut water or plain water if the cup is not completely full or if the consistency is too thick.
Method:
MIX!
I could probably list a million more recipes here, but isn’t that what the internet is for? Feel free to search to your heart’s content and find something fun you want to try. If you’re feeling adventurous and want to create your own, here are some key components you should consider including.
protein:
Don’t forget, protein is paramount! Always, always think about your protein source. Never drink carbohydrates alone. They must always be with their protein partner or bad things will happen.
whey protein
There are several brands out there. I’m not an expert on whey protein powders, so do your research. I just know that whey protein is known to help build muscle and is particularly effective for those who lift weights or just want a protein powder that is easily assimilated by the body. Not for us dairy sensitives though.
vegan protein
Available at Super Supplements, PCC, Whole Foods, online
This is my powder of choice given that I can’t do any of the dairy options. Many of them are sweetened with Stevia, so if this doesn’t work for you, consider another option.
hemp protein
Great vegan option too. There are a few brands to choose from, but most provide a good amount of protein and some also have a good portion of fiber. The taste may be a bit off-putting for some, but I don’t mind. Sometimes I mix it with Vega Protein.
There are others that are combos of chia, peas, hemp, rice, etc… All good depending on what you are looking for, but the taste has not been to my liking. I’m all ears if you’ve found one you love.
greek yogurt
Yes, don’t forget that yogurt can be the protein source for your smoothie. Add him! I think Fage and Siggi are great brands.
milk or soy milk
They both contain about the same amount of protein per cup (8 g). You certainly should add a bit more protein to your shake, but don’t forget that these milks count too. If you use soy, always opt for organic.
nut butters
While they’re also considered fats, they also add a bit of protein. While peanut butter is the most common, don’t forget almond butter, cashew butter, and sunflower seed butter.
fats:
I know I focus a lot on protein, but fat is also important. We need fats to function and they also help offset that pesky spike in blood glucose when combined with carbohydrates. I always include some healthy fats to balance out my smoothie.
Options include…
coconut milk
nut butters
Whole milk
fish oil
flax seed oil
Coconut oil
fiber:
Don’t forget about our friend, fiber! Fiber also helps, like protein and fat, slow down the complete digestion of carbohydrates so that blood glucose doesn’t spike from a rush of easily digestible carbohydrates. Fiber easy to add in smoothies? Here you have…
chia seeds
flax seed
berries
wheat germ
green leafy vegetables
fruits and vegetables
Sweeteners:
Finally we have the sweeteners. I always add a bit of something sweet, whether it’s a sweet fruit like a banana or a touch of honey. Remember to use sparingly. A little goes a long way and can make the difference between a straightening being something nutritious or something harmful to your health and waistline.
Sweetie
Agave
Fruit (bananas, mangoes, etc.)
fruit yogurt
sweetened kefir
Maple syrup
stevia
