The 5 Things You Need for a Terrific, Nutrient-Packed Smoothie


Continued from our Retreat & Renew Daily Tip.

Melissa Wiliams, Freelance Writer | Co-Owner, Yoga Junction

We will address the supplements in this recipe post, but we want to start with the basics. You need a good blender (Vitamix is a must – it’s motor actually has a horsepower!), something that can take an entire carrot and make it into a drinkable beverage. From there, here are our top five picks for your nutrient-dense smoothie.

1. Greens. Start with a cup and adjust as your taste buds get used to a less sweet smoothie. An easy one is chard. It has a very mild flavor, blends quickly and is delicious with berries and a bit of cinnamon. Try mixing it up: spinach, kale, dandelion greens, parsley (good for your breath) and even arugula are all delicious and add a hefty dose of vitamin A and K.

2. Choose your fruit. Again, go for a cup. Berries give you a lot of antioxidants, but tropical fruits, like mango and papaya offer a hefty dose of vitamin C and also give you the ability to modify your smoothie with a brighter more refreshing flavor.

3. Frozen or fresh banana. This is optional but will lend to a creamier smoothie.

4. Unsweetened almond milk or rice milk. Water works well, but we’ve found that the milks give the smoothie a bit more of a smooth texture.

5. Choose at least one of the following add-ins:

• Omega-3. Barlean’s Swirl is packed with this stuff and not only does it taste awesome but it adds a nice texture to your smoothie.

• Chia seeds – these tiny seeds boast a hefty amount of antioxidants. Just be prepared for a thicker smoothie. Our #1 choice, Carrington Farms.

• Flax seeds- we like the nutty texture of ground flax in our smoothies, plus the lignans and fiber are great for your skin and digestion.

• Coconut oil- If you live in a dry climate, coconut oil can help soothe your body inside and out. Use one teaspoon to one tablespoon. Again, we suggest you go for Carrington Farm’s unrefined, organic coconut oil.

• Almond, peanut, or another nut butter- If you want your smoothies thick and to stick with you, try a protein rich nut butter.

• Try a digestive aid- Add a bit of grated ginger and you’ll be surprised at the flavor boost!

Written by Healing Lifestyles & Spas Team

Healing Lifestyles & Spas Team

Healing Lifestyles & Spas began as Healing Retreats & Spas back in 1997 with the premise and mission of bringing and making healing modalities and spa wisdom mainstream. It quickly became obvious, however, that while retreats were an integral part of the spa experience, what the magazine really hoped to do was bring the spa home, allowing readers to create a truly healing lifestyle, and thus the name change in 2001 to Healing Lifestyles & Spas.

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