Smooth, refreshing, packed with vitamins, minerals and macronutrients, smoothies are a great way to hit nutritional targets. While on the go, they can be a

6 Steps to a Super Smoothie

convenient beverage to keep you satiated when there are large gaps between meals. And don’t forget, they are a great way to refuel after a workout. The internet is loaded with recipes to suit your individual tastes and nutritional needs. The other day I came across an excellent guide from Precision Nutrition outlining the steps to make a ‘Super Shake’. The author, Ryan Andrews, suggests before getting started, ask yourself, “Do I have a good blender?” To make these super shakes, he suggests 2 options. The cheaper but serviceable option a Magic Bullet. I personally have a magic bullet and use it for smoothies regularly. I have never had any issues. The second option, a Vitamix blender is the ‘Mercedes Benz’ of blenders according to Andrews. Starting at $400, it is not cheap. Despite the high cost, they have received many positive reviews noting excellent power and longevity.

The author does an excellent job of making the 5-step process simple. He also provides a variety of options.

STEP 1

Pick a liquid

  • Water
  • Almond milk (unsweetened)
  • Cow’s milk
  • Soy milk (unsweetened)
  • Hemp milk (unsweetened)
  • Iced green tea

Less liquid = thick shakes. More liquid = thin shakes. 4-8 oz is a good starting point for each serving.

STEP 2

Pick a protein powder

  • Whey protein
  • Casein protein
  • Pea protein
  • Rice protein
  • Hemp protein
  • Other proteins or protein blends

Some protein powders contain thickeners, which will increase the thickness of your shake. Find the protein supplement that you like best. 1-2 scoops should be sufficient (25-50 g).

STEP 3

Pick a veggie

  • Dark leafy greens: Spinach / Swiss chard / kale
  • Pumpkin / sweet potato
  • Beets / beet greens
  • Cucumber / celery
  • Powdered greens supplement

Spinach is usually your best bet, as it is virtually flavorless in your Super Shake. Canned pumpkin is great too. It goes well with vanilla. When using beets, try roasting them and removing the skin first. Beets pair well with chocolate. If you add celery or cucumber, you’ll need to use less liquid in your shake. Add 1-2 handfuls.

STEP 4

Pick a fruit

  • Apples
  • Bananas
  • Berries
  • Cherries
  • Dates
  • Pineapple / mango
  • Powdered fruit supplement

Toss in half a banana to give the shake an excellent consistency. Dates go a long way, as they’re very sweet (and make sure to get rid of the pit first!). Apples are easy — simply remove the core and slice into wedges. You can use fresh or frozen fruit. Aim for 1-2 cupped handfuls.

STEP 5

Pick a healthy fat

  • Walnuts
  • Flax, hemp, chia seeds
  • Cashews
  • Almonds
  • Peanut and nut butters

When blended well, nuts and seeds give the shake a nice, rich consistency. 1-2 thumbs is usually enough.

STEP 6

Pick a topper

  • Coconut
  • Cacao nibs / dark chocolate
  • Yogurt
  • Oats / granola
  • Cinnamon
  • Ice cubes (if using fresh fruit)

Cinnamon is good with vanilla and pumpkin. Add oats if you need extra carbs, yogurt if you want more protein and a smoother consistency. For all of these, a little goes a long way.

It’s as simple – an nutritional- as that!

So, how about an example?

Here’s one of my favorites.

  • Step 1: Water (just enough for it to mix)
  • Step 2: 2 scoops of plain pea protein powder
  • Step 3: 2 kale leaves and 1 tsp of powdered greens supplement
  • Step 4: Half a frozen banana and 2 pitted dates
  • Step 5: 2 thumbs of walnuts
  • Step 6: Top with a few sprinkles of coconut and 5 ice cubes
  • Step 7: Drink. Feel smug about getting more nutrition in one beverage than most people get in a week.