Making smoothies more wholesome

There's something about drinking a smoothie that feels like we're instantly nourishing every one of our 37 trillion cells. If we’re looking for how to make smoothies even healthier, there are a few smart additions to consider. Here are our 5 favourite tips to pump up the nutrition of smoothies even more!

1. Embrace nature's candy

It’s easy to make delicious smoothies with natural sugars. Consider skipping added sugar sources like honey, maple syrup, or refined sugar, and let nature’s candy - fruit - do the work! Fruit not only sweetens smoothies but also adds fibre to keep you satisfied and support healthy digestion. We love using frozen banana as a base for its creamy, frosty texture. If a banana isn't your thing, frozen zucchini or some coconut milk also helps to make for a creamy smoothie. Other fruits that work great for their natural sweetness include berries, tropical fruits like mangos, and dried fruit like dates.

2. Consider liquid nourishment

Choosing the right liquid for smoothies can be strategic. While water keeps us hydrated and coconut water provides electrolytes, we prefer adding plant-based milk to our smoothies for an extra boost of calcium. We often use soy milk, which also adds more natural protein compared to almond or rice milk. If our main focus is calcium though, any plant-based milk fortified with calcium will do. Be sure to check the label, or read more in our PUL article on calcium.

Aim for plant-based milk that offers about 120 mg calcium per 100 mL, or about 300 mg (30% DV) calcium per 1 cup. 

3. Power up with veggies

Adding vegetables is a great way to get in more vitamins and minerals - they’re the perfect nutrient-dense addition to any smoothie recipe! They’re loaded with fibre and a variety of nutrients for all sorts of health benefits. Vegetables like kale, spinach, beets, and carrots are commonly used in smoothies. For extra hydration, cucumbers or celery also work wonders.

4. Add healthy fats and protein into smoothies

Some of us may know the importance of omega-3 fats and protein - they’re hot topics, especially in the world of plant-based nutrition! Omega-3 fats play a role in brain, eye, and heart health while boosting the immune system by fighting inflammation. Our go-to sources for omega-3s include ground flaxseeds, chia seeds, hemp seeds, and walnuts. Adding a tablespoon to your smoothie is an easy way to up your omega-3 intake - and you’ll get some fibre and protein, too! Speaking of protein, it helps keep you full and supports muscle repair. Some alternative vegan protein ideas for smoothies include silken tofu, plant-based Greek yogurt, soy or pea milk, hearty grains like quinoa, or a handful of nuts and seeds.

5. Go nutty for a more satisfying blend

Nuts and seeds are a lovely addition to smoothies, giving them a delicious flavour boost and packing in extra nutrition. Whether we use nut butter, seed butter, whole nuts, seeds, or ground varieties, they’re a rich source of whole-food fats and fibre. This is especially helpful if we often feel hungry and find yourself reaching for snacks after smoothies. They help us feel full for longer, support gut health, and nourish the digestive system, making every sip even more satisfying.

Summary

1. We can't go wrong with fruits and vegetables. They help add flavour, creaminess and an abundance of vitamins and minerals. 
2. Cheers to calcium. Fortified plant-based milks can be added to our smoothies for a boost of calcium. Consider soy or pea milk for the added perk of protein!
3. Add some nut butter, nuts, or seeds if desired. These are whole food fat sources and can help us stay full for longer. 

Hungry for more?

Still wondering what you should put in smoothies? Try these 5 nourishing breakfast smoothie recipes for some inspiration and to see these tips in action. Happy sipping!