Are You Ready to Be a Lean Mean Smoothie Machine?

If you’ve ever wanted to learn how to make smoothies / shakes that are delicious AND nutritious (my favorite thing to say now) - I am here to show you how it's done!

If you have ever made smoothies that don’t taste good

or smoothies that are not satisfying… I’ve been there and I am here to help!

More often than not I like to make smoothies as a part of my breakfast. I am big on listening to my body and eating intuitively. I don’t necessarily mean eating whatever I am craving or whatever sounds good, but eating the healthy version of what I am craving. I find it important to let myself indulge occasionally without feeling guilty, because being too restrictive can cause us to crave something even more. I love chocolate but I don’t eat straight up chocolate for breakfast (ok well I have had chocolate cake for breakfast...a few times), instead I make a chocolate shake that actually tastes good and satisfies me.

Smoothies can literally be made so many different ways! For now I am going to share some basic recipes I use, which can easily be altered.

I like to make the first protein shake recipe when I am lazy or in a hurry, because let’s be real I am not perfect. The 2nd protein shake recipe I like to make when I am out of protein powder or just want to switch it up. Lastly, the fruit smoothie recipe I share still contains protein just not as much as the first 2 recipes. I like to make the fruit smoothie recipe when I am craving something sweet.

Alright let's dig in!

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Protein Shake #1

(With protein powder)

Add to blender in this order:

-8-12 oz *organic unsweetened almond or cashew milk

*If adding fruit; add frozen first, fresh last.

-Frozen or fresh banana, strawberry, blackberry, blueberry, or raspberry.

-Handful of greens (about 1 cup)

All fruits are optional. You can add one fruit or you can add a variety of fruit. Bananas, berries, and fresh greens pair well with vanilla or chocolate protein powder. I use an organic salad mix called “super greens”. You can add the fruit and greens or you can completely omit both for a basic protein shake. Lastly add your protein powder, put the lid on the blender and blend until smooth!

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Protein Shake #2

(No protein powder)

Add to the blender in this order:

-8-12 oz *organic unsweetened almond or cashew milk.

-Add frozen fruit first, fresh last. Frozen or fresh banana, strawberry, blackberry, blueberry, or raspberry. (Rule of thumb: 1-2 bananas and a handful or 2 of berries)

-Add handful of greens (about 1 cup) *optional

-Add 2 Tablespoons of *organic unsalted nut butter (almond, cashew, peanut)

-Add 2 Tbsp or more of Chia, flax, and/or hemp seeds. (whole seeds better than powder)

Blend!

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Fruit Smoothie

-8-12 oz of *organic juice, coconut water, or spring water (juice will make it the sweetest as it is high in natural sugars)

-Add frozen fruit first, fresh last. The more frozen fruit you add the thicker the consistency of the smoothie will be. Cherries, peaches, bananas, berries, mango, etc. can all be added frozen or fresh.

-Add handful of *organic greens (about 1 cup) *optional - this will make the smoothie turn a brown color

-Add 2 Tbsp or more of Chia, flax, and/or hemp seeds. (whole seeds better than powder)

Blend!

If you only have juice and fresh fruit, or just want a thicker smoothie - Add ice to add thickness!

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*Additional Tips*

~I understand not everyone can afford to buy all of their food organic. There are food items that I find imperative to buy organic and then there are food items I personally will buy that have been conventionally grown. Fruits and vegetables with thin skins (like berries, apples, grapes) should be bought organic. Bananas and oranges have thicker skins, therefore pesticides aren't as likely to be absorbed by the fruit. Checkout EWG's dirty dozen and clean 15 list for an idea of what to buy and what not to buy organic. dirty-dozen.php

~I do recommend buying organic almond/cashew/nut milk as well as organic nut butters and organic nuts and seeds. I say this because conventionally grown nuts and seeds are heavily sprayed with pesticides and I prefer to reduce my exposure to toxic chemicals as much as possible.

~I prefer using hemp seeds in my smoothies over chia/flax seeds.

~The plant-based protein powders I personally like to use: Amazing Grass Protein Superfood (I like the chocolate peanut butter flavor) & Orgain Organic Protein Plant Based Protein Powder.

~I use a blendtec or nutribullet blender, any blender should work

~When adding fruit/greens to a smoothie I don't use measuring cups I just grab a handful or 2 of whatever and add about a serving / the amount of food I would eat if it wasn't going in a blender. For example 1 banana, a literal handful or 2 of berries, about 2 handfuls of greens.

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I hope you find these tips and recipes helpful. Please don't hesitate to reach out if you have any questions! And please feel free to share this information. Take a pic of your smoothie and tag @bakersbotanicals on Instagram or Facebook for a chance to win a free product from the Bakers Botanicals shop.