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!

Healing Lifestyles & Spas Team
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