The Smoothie Pantry

Smoothie-pantry-top

Ever wondered what chia seeds are? Or why you should eat them? Here is a detailed list of what to add to your smoothies and why. 25 liquids, proteins, good fats, superfoods and sweeteners, all explained in a simple way.

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LIQUID BASES

water-liquid-baseWater
Water is the most accessible form of liquid and it works fine for smoothies. The only disadvantage is that it doesn’t add any flavor (which can be a good thing) it mainly dilutes flavors.

 

 

coconut-milkCoconut milk
If you are looking to create a really thick and filling smoothie with a wonderfully tropical touch, coconut milk is your choice. Coconut milk is a healthy substitute for cow’s milk and contains healthy fats and many vitamins and minerals.

 

 

almond-milk-liquid-baseAlmond milk

Almond milk is great in smoothies. It adds a mild and pleasant flavor, makes smoothies a little creamier and gives you healthy fat, calcium and vitamin E. Almond milk is easy to make yourself or you can buy it ready made.

 

 

coconut-water-liquid-baseCoconut water
Coconut water is tapped from young, green coconuts. It’s full of vitamins and minerals and super hydrating. The flavor is lightly sweet and a little nutty and makes a great addition to smoothies.

 

 

green-herbal-teaGreen tea & herbal teas

If you drink some tea in the evening, make a big pot and refrigerate some to use in your morning smoothie. It adds liquid, flavor and the benefits from green tea or herbs.

 

homemade-juiceFresh juice

Fresh juice is wonderful in smoothies. We highly recommend making your own since the store-bought options have very little nutrients left and are often packed with sugar and preservatives. Juice adds flavor and extra nutrients.

 

 

PROTEIN

hemp-heartsHemp protein

Hemp has many benefits; it is a complete protein, it contains healthy omega 3 fatty acids, it’s easy to digest and it’s packed with vitamins, minerals, enzymes, antioxidants and fiber. You can buy it both as powder or seed hearts, both work really well.

 

raw-nuts-seedsRaw nuts & seeds

Nuts and seeds are high in good fats and protein. Almonds and cashew nuts mix well in smoothies, they have a neutral flavor and contain about 20% protein. Chia seeds contain 20% complete protein and are also very high in omega 3 fatty acids and taste good in smoothies too.

 

nut-butterNut butters

Nut butter isn’t just for spreading on sandwiches or fruit slices. It also makes a healthy addition to your morning smoothies, yielding a creamier texture, thicker consistency, and nuttier flavor. We use almond butter since it’s a much healthier option than peanut butter. It’s easy to make yourself too.

 

grains-millet-buckwheatGrains
All our smoothies are gluten free so we use only gluten free grains. Most of the time we add millet or buckwheat flakes. Buckwheat has a flavor that needs a little getting used to, so starting with millet is a good option. Both options are high in minerals and contain around 12% of protein.

 

avocadoAvocado
Avocados are amazing foods! Full of omega 3 and 6 healthy fatty acids, they also offer e complete protein in a very easily digestible form. They are bursting in vitamins, minerals and enzymes and happen to taste very good in smoothies and are a great substitute for bananas.

 

 

GOOD FATS

chia-seedsChia seeds
Chia seeds contains 20% Omega 3 – eight times more than salmon. Chia seeds have a high protein content (20%!) and amazing mineral content, particularly calcium. It’s full of antioxidants – four times more than blueberries! Add it to you smoothies for optimum nutrition and to thicken your smoothies.

 

coconut-oilCoconut oil
Coconut oil is the most nutrient dense part of the coconut. It is solid at room temperature like butter. Coconut oil has antimicrobial, antibacterial, and antifungal properties and is very beneficial to eat but also to treat your skin with. In smoothies, it adds a nutty and sweet flavor and gives a creamy and rich texture.

 

flax-seedsFlax seeds
Flax seeds are very nutritious but manly known for their high content of omega 3s. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s, add a tablespoon to your smoothies and you get both fiber and healthy fats.

 

olive-oil-healthy-fatOlive oil
The benefits of olive oil are so extensive that it requires an article in itself. We love adding it to smoothies because it blends in with the flavors well and it’s an easy way to get good fats into your diet. (Olive oil reduces inflammation and works wonders with heartburn, just a little tip).

 

 

SUPERFOODS

chia-seedsChia seeds
Chia seeds contains 20% Omega 3 – eight times more than salmon. Chia seeds have a high protein content (20%!) and amazing mineral content, particularly calcium. It’s full of antioxidants – four times more than blueberries! Add it to you smoothies for optimum nutrition and to thicken your smoothies.

 

maca-powderMaca
Maca is a close relative to the radish but will only thrive on high altitudes in the Andes. Maca is used to balance hormones, boost fertility and increase energy. It’s high in minerals, vitamins, and has more than 20 essential fatty acids.

 

goji-berriesGoji berries
This little magical berry contains all essential amino acids in one place. They have the highest concentration of protein found in any fruit. Goji berries are loaded with vitamin C, contain 15 times the amount of iron found in spinach and packed with trace minerals as well as calcium, there is no doubt that the humble goji berry is a nutritional powerhouse.

 

raw-honeyRaw honey
Honey is mainly known for its antibacterial properties that can help fight off virus and bacteria. We add it to smoothies during the winter to keep our immune systems strong. Make sure to buy raw honey that hasn’t been heat treated, it’s far more beneficial.

 

bee-pollenBee pollen
Bee pollen is high in enzymes that aid digestion. It boosts hormone production and can be used as an aphrodisiac. It’s often used in skin creams to combat inflammation and eczema due to the amino acids and vitamins it contains. Bee pollen can be used as a topping on your smoothie for a superfood boost.

 

raw-cacaoRaw cacao
Who doesn’t love chocolate? Cacao comes as cacao nibs or cacao powder and is made from milling cacao beans at very low temperatures to maintain the nutrients and flavor. That’s why it can be called raw chocolate. It’s is rich in magnesium, iron, chromium, vitamin C, and a good source of zinc, copper, and manganese.

 

acai-berry-powderAcai
Acai is a small dark purple berry grown in the rainforest on a palm tree. Acai berries have been part of the diet of indigenous cultures for centuries. It is a very tasty low-glycemic berry that provides exceptional amounts of antioxidants, omega fats, protein and fiber.

 

hemp-heartsHemp hearts
Hemp hearts are a great protein source for natural and healthy smoothies. Hemp has many benefits; it is a complete protein, it contains healthy omega 3 fatty acids, it’s easy to digest and it’s packed with vitamins, minerals, enzymes, antioxidants and fiber. You can buy it both as powder or hemp hearts, both work really well in smoothies.

 

 

SWEETENERS

Some smoothies might not be sweet enough for your liking, everyone’s taste buds are different and we respect that. If you want to sweeten a recipe, here are some natural ways of doing this that avoid processed white sugar.

ripe-bananaRipe fruit
The best way to add sweetness is by adding in more ripe fruit. A very ripe banana is perfect, it blends very easily and offers a lot of sweetness. You can also use grapes or cantaloupe melon for example.

 

raw-honeyHoney
Honey has a high sugar content, but it’s a natural sugar and therefor a much better option. We love the fact that honey also provides other health benefits such as antibacterial and anti viral properties. Look for raw honey since it is totally unprocessed which means it is much more potent and nutritional.

 

steviaStevia
Stevia is a natural sweetener derived from a plant. It is very sweet but adds no extra calories to your food and that’s why it has become so popular. Stevia can be bought as drops and usually just a few drops are enough to sweeten your smoothie.

 

medjoul-datesMedjoul dates
The queen of dates! Medjoul dates are large, soft and sweet. They melt in your mouth and blends very well in the mixer. They offer a great natural way of sweetening your smoothies. You can use other dates too, but they are often harder in the consistency and don’t get blended as well.

 

pomegranate-powderDried superfoods
Dried superfoods such as pomegranate or acai come in powderform and they add a lot of natural sweetness from the fruit. A very tasty way to add both sweetness and the health benefits from these foods.

 

 

 

 

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