5 STEPS TO MAKING THE PERFECT SMOOTHIE

5 STEPS TO MAKING THE PERFECT SMOOTHIE

HOW TO MAKE THE PERFECT SMOOTHIE

Step 1: Choose a Low Sugar Liquid

Most people use fruit juice or cow’s milk as a liquid base for a smoothie. Both are terrible choices. Fruit juices add next to nothing in terms of nutritional benefit—and what little they do add is a write-off when you consider how much sugar they have.

Common fruit juices for smoothies are apple juice, pineapple juice and orange juice. Just 1 cup of these juices contain 24, 25 and 21 grams of sugar, respectively. That’s a lot of sugar and a lot of empty calories in one supposedly healthy drink—and that’s not even adding the fruit yet!

Some scientists are even concerned that the sugar in smoothies and fruit juices could be posing a risk to health. This is the exact opposite reason why most people drink them. And all of that sugar certainly isn’t going to benefit your skin.

Cow’s milk is an inferior choice first, because unless it’s organic the milk is most likely full of hormones from corn-fed cows. Not only can this throw your hormones out of whack (leading to breakouts) but cows that are not grass-fed produce milk that has a terrible fatty acid profile compared to cows that actually eat grass.

Fatty acids are important because consuming bad fats leads to bad skin. Plus, if the milk isn’t organic the cows are most likely eating corn that has been sprayed with pesticides—just another way to add toxins to your system.

Finally, conventional cow’s milk is pasteurized which kills most (if not all) the enzymes that would help you digest the milk. Digestive issues are directly tied to skin issues like acne and eczema. And did I mention that just 1 cup of cow’s milk has 13 grams of sugar? Better than juice, but still not as great as the alternatives.

The reality is that unless you’re using organic, raw milk or kefir there’s just no real benefit to using cow’s milk or it’s byproducts (like yogurt) in your smoothie.

DO THIS:

So, do yourself a favor and choose a more nutritious liquid-like pure, filtered water or nut milk as a base. Most unsweetened nut milk contain 0g of sugar, but the key is that you have to buy them unsweetened. The sweetened versions can still add an unnecessary amount of sugar to your diet. Pure, filtered water is also a healthy option.

Here are some options to choose from:

  • Almond Milk
  • Brazil Nut Milk
  • Coconut Milk
  • Hazelnut Milk
  • Hemp Milk

Step 2: Choose Low Sugar Fruits or Berries

For the same reasons mentioned in Step 1, popular smoothie fruits like pineapples, bananas and mangoes should not be the “main show.” I’m not saying don’t include them at all, but these types of fruits should be used in moderation to add sweetness to a smoothie instead of being the prime source of nutrition. AND this is as a rule of thumb. Sometimes Iam feeling MANGO ALL THE WAY.

Better choices are fresh or frozen berries or low-sugar fruits like green apples. Berries are high in antioxidants, which help fight the signs of aging. Plus, they are lower in sugar but they taste delicious.

Citrus fruits like lemon, lime and grapefruit can be juiced to add brightness to your beverage and gently detox the body. Green apples are lower in sugar than many other fruits and they can add a touch of sweetness without going overboard.

Here’s the list of fruits and berries to choose from:

  • Blueberries
  • Strawberries
  • Raspberries
  • Blackberries
  • Granny Smith apples
  • Lemons
  • Limes
  • Grapefruit

Step 3: Add a Healthy Fat

Healthy fats are one of the most important macronutrients missing from the average diet. They are also one of the foundations for good health and they are imperative for a beautiful complexion.

A great way to add healthy fats to your diet is to throw them in a smoothie. It doesn’t get any easier than that. Not only can they add a richness that will satiate you for hours, but they also taste delicious and can add a nutty, buttery flavor (depending on which fat(s) you choose).

Here’s some options to choose from when you’re looking for healthy fats to include:

  • Almond butter
  • Avocado
  • Cashew butter
  • Chia seed (mix in after blending)
  • Coconut butter
  • Hazelnut butter
  • Hemp seed
  • Peanut Butter (ideally from Valencia peanuts)
  • Sunflower seed butter

 

Step 4: Add a Clean MEAL REPLACEMENT Protein Powder

Adding a protein powder to a beauty smoothie is a great way to boost your intake of essential vitamins and nutrients that benefit your skin. The problem is that most protein powders are complete junk.

They are made from protein isolates instead of concentrate. They are made from denatured proteins which are inferior to their un-denatured counterparts and they are full of chemicals and filler ingredients. Gross for the body and gross for the skin.

To save you a headache and wasting money digging through tons of different protein powders that taste like garbage, I’m going to recommend my favorite 3. They are made from 3 different types of proteins (plant-based) and they taste awesome.

Here are my 3 Top Protein Powder Recommendations:

  • Ka’Chava (chocolate) and Ka’chava (vanilla) MY TOP PICK (I use daily)
  • 70+ PLANT-BASED SUPERFOODS AND NUTRIENTS- Maca, Sacha Inchi, Chia, Camu Camu, Coconut, Kale + MORE
  • KEEPS YOU FULL FOR HOURS- Nutrient-Dense, Calorie-Light (240 cal) control calories & sustain energy
  • YOUR ESSENTIAL NUTRIENTS- Protein (25g) + Fiber, Omegas, Greens, Antioxidants, Adaptogens + MORE
  • CLEAN – Gluten, Soy & Dairy Free, Vegan, No Artificial Sweeteners, Flavors, Colors or Preservatives
  • Garden of Health (vanilla): This is a plant-based powder made from pea protein. It has tons of vitamins and nutrients and it comes in the best tasting flavors. Vanilla Chai, Vanilla Latte and Berry are my favorites. The small size packets are perfect for travel and they’re great for trying the different flavors without committing to an entire canister.
  • Life Extension Protein Complete Plant Protein Complete and Amino Acid Complex is a delicious, gluten-free, vegetarian-friendly protein supplement made with pea protein.

 

Step 5: Add a Natural Sweetener (optional)

You may not feel the need to add a sweetener to your smoothies at all (I typically don’t). But if you’ve been drinking smoothies from mainstream smoothie shops or you’re used to smoothies with juice as the liquid base, you may need some sweetener to help your palate transition.

Let me just say that with the exception of Stevia, I don’t recommend adding most sweeteners in this list to smoothies on a regular, long-term basis. That said, they are great transitional ingredients as you become more accustomed to a less sweet smoothie that is ideal for producing glowing skin.

Options for sweetener:

  • Stevia (best choice)
  • Bananas
  • Maple Syrup
  • Raw honey (local is ideal)
  • Dates
  • Monk Fruit

 

Additional Shake and Smoothie Add-Ins

Here’s some additional ingredients that are easy to add to smoothies for health and beauty benefits. I call these the Beauty Boosters because they can help with nutrient uptake, improve digestion, support cellular structure with healthy fats and add a host of vitamins and nutrients to your daily diet. All are beneficial for a glowing complexion as well as optimal health.

Make Your Own kefir is a great source of healthy fat and probiotics which aid in digestion.

Ground Flax Seed is a very good source of omega-3 which is anti-inflammatory and an essential fatty acid that most people are deficient in.

SUPERFOOD Greens (spinach, kale, collards, etc.) are anti-inflammatory, packed with essential vitamins and nutrients for beautiful skin and they help stave off cancer and disease.

Maca powder can help to increase energy, stamina and your libido.

Probiotics with Prebiotics help to promote a healthy digestive system which is closely tied to your complexion.

Psyllium husk adds fiber to clear out your colon and help with nutrient uptake.

Sprouted Sunflower seeds or sprouted, raw pumpkin seeds add a delicious crunch to any smoothie plus they are a source of protein and healthy fat.

Make Your Own kefir is a great source of healthy fat and probiotics which aid in digestion.

Cacao Nibs: Non-GMO, Gluten-FreeAdds a crunchy, dark chocolate taste (bitter on it’s own but yum with all the other sweet berries). Sourced from the most superior variation of cacao beans, The Criollo. These beans offer exquisite chocolate aroma and taste, without the bitterness traditionally found in cacao.Nutrient-dense superfood 

Herbs and spices open the door to a wide variety of flavors and they can help remove toxins and impurities from the body. Here are some of my favorite herbs and spices:

  • Basil
  • Cardamom
  • Cilantro
  • Cinnamon
  • Ginger
  • Mint
  • Turmeric

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