Nutrition

How to create a nutritious protein rich smoothie

How to create a nutritious protein rich smoothie

 

Smoothies are a quick and easy way to pack your body with nutritious ingredients. Whether you are on-the-go or craving something creamy, smoothies are an easy formula to follow but you can get creative with it! Switch it up to suit your tastes or what’s in your fridge. A few mere handfuls of ingredients can deliver a thick and delicious drink to nourish your body without spoiling your fitness or health goals.

Here are few magical tips for a perfect smoothie:

  1. Find the Balance

It’s important to find the balance. To get a smoothie that’s flavourful and filling you want to have the right ratio of fruit, protein, and healthy fats. By that you need to pick the best ingredients.

Start your smoothie with 200ml of a liquid base. This can be milk, or a dairy-free alternative such as soya or almond milk, natural greek yogurt, or for a tropical flavoured smoothie, coconut milk or coconut water. For a regular blender, is important to add the liquid before adding the fruit as this will prevent the blade from getting damaged. For a high-speed blender, put hard ingredients like fruit or whole nuts into the blender first, because you ensure they are closest to the blades and will be chopped up properly.

  1. Fresh or Frozen - Fruit It Up

Add about three quarters of a mug of your chosen fruit, could be frozen or fresh.

Fresh fruits, especially in their prime, enrich the smoothie with flavour, and it’s here you can get creative. Go for things that are in season whenever possible, and don’t be afraid to experiment.

If you go with frozen fruits, whether its fresh fruit that you’ve stored yourself or shop-bought bags of pre-frozen, ice-cold fruit will chill your smoothie and help make it thick. If you are using frozen ones, skip the ice.

Little advice: try chopping up bananas when they’re past their prime, putting them into freezer bags, and storing them in the freezer ready for your next round of smoothies. Bananas are a great base for smoothies.

  1. Nuts & Seeds - experiment

To balance the smoothie, use nuts or seeds for healthy fats. It will add texture and flavour as well as increase the fibre content, so you will feel full for longer. Peanuts, almonds, cashews, hazelnuts, pistachios – both seeds and butters – are all delicious additions.

  1. Get Bold - add some herbs and spices.

Don’t be afraid to experiment. Adding fresh herbs including, mint, rosemary, parsley will guarantee exotic, fresh flavoring and extra nutrition.

Take a generous pinch of spices to make your smoothie on point! Nutmeg, cinnamon, cocoa, cardamom or vanilla are great to add extra flavour.

5. Strengthen your body - add protein into your smoothie

Protein is a macronutrient that supports muscle gain, recovery and overall metabolism. But beyond the fitness frenesi, protein is vital for every cell, organ and systems in the body. So, it's important that you choose a high quality and bioavailable protein for your daily smoothie.

One scoop, or 25g, is enough - since our body only absorb 20g of protein per meal. At anatomē, we use our pure and fine Whey protein.

If your ingredients match with chocolate, we use our Vegan Protein + Supergreen Powder, to boost your body and protect your muscles from free radicals generated by exercise.

  1. Add Ice - to keep it frosty and more volume

Add 2 or 3 ice cubes if you are using fresh ingredients. If you are using frozen fruits, skip that part. Ice keeps a smoothie frosty, plus it lends more volume without extra calories. Go for crushed over cubed, which is easier for a blender to break up.

Ideally, you want to drink your smoothie ASAP. Letting it sit for more than 20 minutes might mean it starts to thicken or separate. Although you can store it in the fridge for up to a day if you really have to – the fresher the smoothie, the tastier it will be.