If you follow me on instagram (@healthcoachphilly) – you know that I make a different smoothie variation pretty much every day. Do I have a Yolanda Foster fridge and pantry full of fresh ingredients at my disposal?! Not quite. I do go grocery shopping weekly to pick up my fridge basics, and I keep a freezer full of frozen fruit.
Believe it or not, I don’t plan anything in advance, because I never know what I’m going to be in the mood for. So, I just make sure that I have the ingredients for a few different flavor varieties. You can certainly plan for and make your smoothies for a few days in a row (store them in jars in the fridge or freezer) if you don’t have time in the morning, but a fresh smoothie is one thing I always try to make time for (even if it means waking up a little earlier than usual!). I’ve done this while working corporate jobs, and even one-handed as a new mom. It can be done!
greens (spinach, kale, romaine lettuce…can be pre-washed and packed!)
fresh fruit (bananas, apples, pears, lemons, limes)
fresh veg (celery, cucumbers)
frozen fruit (strawberries, blueberries, mango, pineapple, peaches)
additional proteins (hemp seeds, plant-based protein powder, chia seeds, flax seeds, nut butter, cashews/walnuts/or almonds, avocado)
added fun; optional (stevia, dates, coconut flakes, coconut butter, cacao powder/nibs, cinnamon)
liquid (almond milk, coconut milk, coconut water, water)
Do you want chocolate? Peanut butter & jelly? Tropical green? Mean green veggie? Blueberry? Use the ingredients you stock up on to create that flavor! If I’m craving blueberry — I’ll blend spinach, almond milk, frozen blueberries, cashews, banana and cinnamon. Chocolate? Kale, coconut water, apple, banana, cacao nibs, cinnamon, hemp seeds. PB&J? Spinach, coconut milk, pear, frozen strawberries, peanut butter, banana. I can go on! The more you experiment, the more you will get used to this process and how to create your flavors.
Green (the color doesn’t have to be green at the end, but you should be adding tons of nutrient-dense greens)
Sweet (this will help you love the flavor — you can get the sweet from the fruit you add, or from dates or nut butter)
Healthy fats (seeds, nuts, avocado, anything coconut, and nut butter will do this for ya)
Protein (you’re getting some from the greens, but you can get additional protein from the list above — this will keep you full)
Creaminess (cashews, banana and avocado will all add that delicious creamy texture)