To start, I am going to list the ingredients and then go into directions. First, you’ll need a healthy protein source, to ensure you stay full and get more of a meal than just juice! Protein also helps you stay in a fat burning and muscle building state. These are my 3 go to protein sources for smoothies.. 8 oz liquid & pasteurized egg whites, 1 cup triple zero oikos greek vanilla yogurt, or 1-2 scoops vanilla whey protein! These serving sizes all yield at least 20 grams of protein, and are around 125-200 calories. You could definitely use flavored protein or yogurt too, I’m just sticking to the basics right now.
Second you’ll need a micronutrient source, your vitamins and minerals (think fruits & veggies!). Micronutrients are essential for several processes in the body and help us digest food and produce energy! You’ll want to choose at least one serving of fruits and/or veggies to add. I use 1-3 cups total. My best recommendation would be to have 1 fruit & 1 green veggie 🙂 fresh is always best, but for convenience I tend to use frozen produce, and then I don’t any ice!
Third part is liquids! If you are using egg whites, you might not need to add any, but if you use protein powder or Greek yogurt, a liquid will help the frozen or whole parts blend better, as well as mixing up any powder. I usually add water, because for a dieting bikini competitor, that means less calories. But the second option I’ll use is almond milk, which gives a creamier consistency and boosts the flavors!
Almost to the end! Part four.. Ice is necessary to keep the ingredients chilled and thicken your smoothie, but only if you are using fresh fruits and veggies. If not, you can get away with using frozen product and not adding any additional ice!
Lastly, sweeteners are sometimes nice additions especially if you’re not used to eating fruits and veggies or don’t particularly like the flavor of them, because not everyone does. If it helps you eat a healthier meal, than by all means, you can use it now and then. I personally use Stevia as an sweetener because it’s actually derived from leaves of a plant. On top of that it doesn’t add any calories, it doesn’t cause affect insulin or blood sugar, and it doesn’t contribute to dental cavities like regular sugar would.
How to blend it best? Taking your mixer (whatever you might use, we have a NutriBullet my mom got me when I was a freshman in college like 5 years ago, and it still works great!), add the liquids first, then the frozen items or produce, then the protein source (if yogurt or powder), and lastly sweetener if being used. Blend until ready and enjoy! 😋
Resilient & Radiant 