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How to make the perfect smoothie.

I love me a good green smoothie and drink them pretty much every day. It’s such an easy way to get veggies in and you can make them taste anyway you want really. Sometimes I go for a hearty green and citrus flavor, sometimes adding a little zing to it with a piece of fresh ginger, or make it in to a dessert like smoothie, creamy with frozen bananas, peanut butter and chocolate.
But to make the perfect balanced smoothie you need to make sure you add Fiber – Protein – Fat 

I will go into detail about this, but quickly before I do I want to chat about something that so many people forget about. We think that we are doing awesome when sipping on a smoothie – but many smoothies – especially if you buy them at a restaurant or smoothie stand they come with TONS of hidden calories and sugar in them. Many places add sugar to make them sweeter or a bunch of fruit. So just be mindful with the ingredients even though it seems so healthy. When using fruit I would avoid using a lot of sweet fruits like pineapple, mango etc and instead go for more berries that are lower in sugar and filled with antioxidants. I also suggest cutting bananas into smaller pieces and freeze them and it makes smoothies creamier in texture as well as saving on some of the carbohydrates. When you add your greens a good one to start with is spinach as it has no taste! Other greens that are good to add are kale, baby kale is milder. Make sure you remove the stalk on the big kale leaves. Romaine lettuce, dandelion leaves, collard greens, chard are other go to’s just go mention a few. I would try and rotate these as much as you can.

Ok, let’s take a look at the 3 essentials!

FIBER – Fiber is the bomb diggity for your body! Not only does it help you go #2 but it also breaks down slowly in your intestines and keeping you full longer. It can also help you prevent some diseases like diabetes, heart disease, and certain cancers.
My fiber choices are the fruit + greens I add in my shakes but I also like to add flax seeds, chia seeds & hempseeds.

PROTEIN – Protein is easy to add into smoothies in form of a good protein powder, Greek yogurts, milk etc. Protein is essential for our muscles and bones, hair, skin,  and it helps us feel full, keeping some hormones in check, and boost your metabolism.

FAT – Good and easy to add fats in our smoothies are nut butters, avocado, coconut oil (or mct oils) or different seeds. Why you want to add fat to your smoothies in some shape or form – and not miss like many do – is because it will help keeping your blood sugar stable, boost your energy, keep you full, help balance hormones etc.

Here are 5 great smoothie recipes to try!

Chocolate & PB delight. 
12oz unsweetened almond vanilla milk (or water or milk of your choice)
1-2scoops chocolate protein powder 
1 teaspoon raw cacao powder
1tablespoon of peanutbutter 
1/2 frozen banana
1-2 cups of greens (spinach & kale mix is great!)
ice 
Blend all the ingredients and enjoy!

Power Berry Smoothie. 
12oz water or milk of your choice (I used unsweetened vanilla almond milk) 
1 cup frozen mixed berries
1-2cups greens (spinach, kale, romaine lettuce etc) 
1/2 cup plain Greek yogurt 
1 scoop vanilla protein powder 
Ice 
Blend all the ingredients in a blender until smooth. 

Happier than a Grinch Smoothie.
8oz water (or milk of your choice)
Half a lemon juiced
1/4 of an avocado 
1/2 inch fresh ginger 
2 cups of mixed greens 
1-3 stalks of celery 
flax & chia seeds
ice

Blend until smooth.

Smurfin’ Protein Smoothie
12oz of water, coconut water, or milk of your choice 
1 package frozen acai’
1 scoop of your choice protein powder – optional.
1/2 of a frozen banana 
1Tbsp coconut oil or mct oil
ice
Blend all of the ingredients together until smooth.
I like to top it with 1/2 fresh banana, chia seeds, some shaved coconut and fresh berries. 

Apple Kissed Smoothie
12oz water or milk of your choice
1 apple cored and cut up into smaller pieces 
1 scoop vanilla protein powder
1-2 cups of greens of your choice 
1/4 cup uncooked oats 
1 tablespoon of flax seeds 
1 peeled carrot
dash of cinnamon

Add into the blender and blend until smooth.

Please tell me in the comments if you are a smoothie fan and your favorite smoothie recipes! Can’t wait to hear it.
xo Lina

killer at home work out for the busy mama.

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