It’s time to take your smoothie game to the next level! We love making smoothies and getting creative with flavors, so we are sharing how you can build your own perfect smoothie.
First, make sure you always have some frozen fruit on hand. Frozen fruit helps to ensure that you have a thick and creamy smoothie. As part of your weekly meal prep, you can slice up a bunch of bananas, wrap and freeze them, and then you will have them ready to go throughout the week.
Second, decide if you want a smoothie or smoothie bowl. This is important as it can decide how much liquid you use. For a smoothie bowl, you will typically want a thicker smoothie, so use a little less liquid. Ultimately, it will depend on the types of fruits and greens you use, but start off with less liquid, and then add more as needed.
Third, now that you are ready to get going, use the guide below to build your perfect smoothie!
Choose your base and a liquid:
1 tbsp. chia seeds
1 scoop plant protein
3/4 cup liquid of choice (almond milk, coconut milk, coconut water, plain water)
Optional: 5-7 ice cubes to add more volume to your smoothie and make it even thicker and icier
Choose your fruit(s):
1/2 sliced frozen banana (this is a great thickener and can also act as your ice)
1 cup fresh or frozen fruit(s) of choice (berries, mangoes, pineapple, cherries, etc. – mix and match)
Choose your green(s):
We add anywhere from 1 to 2 cups of spinach or kale, but cucumbers, celery, and other greens can be mixed and match too.
Choose a healthy fat (optional):
Up to 1 tbsp. of nut butter (i.e. almond and peanut butters)
Up to a 1/4 of an avocado (save the rest for future smoothies or avocado toast)
Choose your flavorings:
Depending what you are in the mood for, add spices and flavors like ginger, cinnamon, nutmeg, turmeric, pumpkin pie spice, and almond, vanilla, and peppermint extracts. Or try a teaspoon or two of cacao powder and a splash of coffee or espresso. You can also add up to a tbsp. of honey or maple syrup, or 2-3 dates for sweetness.
Choose optional boosters:
1 tsp. – 1 tbsp. chia seed (if you don’t use as part of your base)
1 tsp. hemp seed
1 tsp. flax meal
1/2 tsp. spirulina
Make it a smoothie bowl and add some optional toppings:
1/4 cup David’s Homemade Granola recipe
1/2 sliced banana
1 tbsp. unsweetened coconut flakes or chips
1 tbsp. cacao or carob chips
1 tbsp. goji berries
1 – 2 tbsp. slivered almonds
Up to 1/4 to 1/2 cup of freshly chopped fruit
1 tsp. bee pollen
Layer ingredients in your blender:
Add your liquid and base first, then add in your fruits and greens, and top off with your flavorings and boosters.
Blend away and enjoy!
Check out some of the smoothies featured from your Fairburn it Off Nutrition & Fitness Plan!
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