Getting healthy has to start somewhere and sometimes that means making a healthier breakfast or starting a detox. For many people, a healthier breakfast or snack is easier on the go in the form of a smoothie. Unfortunately, many smoothies you buy at the corner store are full of sugar, fats and inflammatory ingredients. How can you avoid that problem? Make your own smoothies at home to avoid the unhealthy pitfalls of the store-bought smoothie. We have some ideas to help you get started and make your own healthier smoothies.
Make Your Own Healthy Smoothies
Start with Healthy Proteins
A good protein can go a long way to building a healthy body and making you feel full. We really like adding bone broth to our smoothies for the high protein and collagen. It can have immense benefits for the body. There are also great plant protein sources that are awesome adds to your smoothie. Some favorites are hemp seeds, chia seeds, nuts, or pea protein. Avoid whey and soy proteins because they are high inflammatory foods.
Say No to Bad Sugars
You can totally undo all your health intentions with a sugary smoothie. White sugar and other overly processed sugars like high fructose corn syrup have no business in a healthy smoothie. That means you need to watch your non-dairy milks and yogurts. Find unsweetened options. The fruit you put in your smoothie will sweeten it up and if you need a little more sweetness try stevia, xylitol, honey or maple syrup.
Skip the Dairy
Milk, yogurt, and whey protein are common additions to smoothies that are also very inflammatory. Milk is made for growing baby cows, not humans. Dairy can mess with the gut microbiome and exacerbate inflammation. You can easily avoid dairy by choosing a non-dairy protein option and swapping your milk products for almond, cashew, hemp, or one of the many other non-dairy milks that are now on the market. Just skip the soy because that is also very inflammatory, and studies have linked it to a wide range of bad health effects.
Buy Your Ingredients in Bulk
You can find really good prices on bulk frozen, organic fruits and vegetables at your local warehouse club. You can also find fresh fruits and veggies to freeze. With all your healthy smoothies you will be going through lots of fruits and vegetables! Get a wide variety so you can mix up your smoothie options.
Pre-pack Your Smoothie Ingredients
Make your morning routine go smoother so you don’t fall off the wagon by prepping those smoothies in advance. Did you know a standard mouth mason jar will fit in place of the pitcher on most blenders? These are a game changer for smoothie prep! Divide out your ingredients, add to mason jars, and stack in the freezer to make your smoothie making more efficient.
Supercharge with Superfoods
Superfoods are nutritional powerhouses that can pack your smoothie with vitamins, minerals, antioxidants and other phytonutrients. Some of our favorites are maca, camu camu, spirulina, cacao, aloe, and goji berries.
Experiment and Enjoy
There are so many options for a smoothie that will not only enhance your health but also taste good. If you are experimenting, it’s good to start with ingredients that you like that are also nutritious. Remember to avoid your allergies and have fun with it.
That being said, we have all been on the wrong end of what sounded like the perfect flavor combo, but somehow the recipe went awry. Remember that even if it doesn’t taste perfect sometimes its just about starting the day with a nourishing start versus something that isn’t healthy for your body. If you aren’t ready to experiment, try one of our healthy recipes.
Some of Our Favorite Healthy Smoothie Recipes
Dreaming of summer? Try this Dreamsicle Smoothie that will remind you of summer days as a kid playing outside. This recipe incorporates the protein powerhouses of bone broth and hemp hearts.
Berry Yummy Smoothie
This Berry Yummy Smoothie recipe is full of antioxidants from the berries and healthy fats from the avocado. This healthy recipe also includes the superfood cacao!
Happy Hormone Chunky Monkey Smoothie
If your hormones aren’t happy, you aren’t happy. Your smoothie ingredients can support happy hormones so choose ingredients like the ones in this Happy Hormone Chunky Monkey Smoothie. This smoothie is loaded with superfoods including maca and spirulina.
Kava Colada Smoothie
Enjoy a Kava Colada! This nonalcoholic colada will make you feel like you are on island time! It’s full of yummy organic fruits and kava, one of our favorite herbs that have been used on the islands for thousands of years. In Hawaii it’s also known as ‘awa.
You don’t have to wait for St. Patrick’s Day to enjoy this treat! The infamous shamrock shake you drink might destroy your healthy eating plan just to get a taste of minty goodness. You don’t have to do that! Enjoy this Shamrock Smoothie without the guilt. The green comes with iron, protein and nutrients thanks to the spirulina!
Enjoy Your Healthy Smoothie
You can be healthy and enjoy it! Once you get in a rhythm of incorporating nutritious smoothies into your diet it gets even easier! Making your own can help you avoid unhealthy ingredients and often be more cost effective.
Written by Dr. Patrick Flynn