Build a Better Smoothie

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Do you still feel hungry after a smoothie?

Here is how to combine ingredients so that it is a meal and not just a drink!

Smoothies can be a great complement to your food plan and can help to make ‘food as medicine’ delicious and nutritious. Basic guidelines for building smoothies are below. You will find examples from each category from which to choose when building your smoothie. 

Add the ingredients in the order suggested below, and blend all ingredients until your smoothie is the right consistency for you.

Base Liquids 

Brew 1 Litre of strong tea to use as a base for your smoothies. Base liquids can be made from different herb combinations, either from commercially-available tea bags or home-brewed from bulk herbs.

When using bulk teas and herbs, simmer herbs in 2 Litres of hot water for 10-15 minutes, then cover and turn off the stove.  Allow to cool for 20 minutes before straining and discarding the loose tea.
Use the herb tea mixes indicated below:

  • Ashwaganda root, powdered – 1 T

  • Lemon balm leaf – 2 T

  • Cinnamon (fresh), ground – ½ t

  • Rosemary (fresh), chopped – 1 T

  • Elderberries, dried – 2 T

  • Slippery elm bark, powdered – 1 T

  • Green tea, loose – 4 T

  • Turmeric (fresh), ground – 1 t

  • Hawthorne, dried – 2 T

  • White willow bark – 2 T 


When using commercially-available teas, brew as directed and let the tea steep 10-15 minutes. Let cool for 20 minutes, before discarding the bag. Examples of brands you might choose in New Zealand include; Pukka, Clipper, Oku Kawakawa, Organic India, Planet Organic Tulsi, and Yogi.
Use the type of teas indicated below:

  • Green tea

  • Nettle tea

  • Licorice tea

  • Other


Other Once your tea and herb mixture is brewed, place 120-180ml of the mixture in a blender. Store the remaining liquid in the refrigerator for 7 to 10 days. 

Juices 
Choose an unsweetened, pure 100% fruit juice. Place 60-120ml of the chilled juice in the blender. Examples of juices to use are:

  • Cranberry juice

  • Pomegranate juice

  • Dark cherry juice

  • Purple grape juice

  • Orange juice

  • Other 


Fruit 
Add ½ cup of unsweetened fruit (preferably organic) to the blender. Avoid processed fruits containing added sugars, sweeteners, or syrups.
Types of fruits to include are:

  • Apple (or unsweetened applesauce)

  • Peach

  • Banana

  • Pear

  • Berries (blackberries, blueberries, raspberries, Pineapple strawberries, etc.) 

  • Mango

  • Melon

  • Other


Vegetables 
Next, add a cup of any seasonal leafy greens or other whole vegetables of your choice. Types of vegetables to include are:

  • Avocado

  • Mint leaves

  • Beetroot

  • Zucchini

  • Cucumber

  • Dark leafy greens (chard, kale, spinach, etc.)

  • Other


Protein 
Add to the blender one of the following sources of protein:

  • Protein powder e.g. Opticleanse, Brainsustain, Fit Food Complete

  • Whole oats, soaked overnight in milk (almond, dairy, UltraMeal, etc.) – 1 scoop soy, etc.) – ½ c

  • Nut butter (almond, cashew, etc.) – 1 T

  • Yogurt or kefir (soy or dairy) – ½ c

  • Soy powder – 2 T

  • Other


Flax Seeds 
Add 1 to 2 tablespoons of ground flax seeds (or flax meal) to the blender. Store extra ground flaxseed or flax meal in fridge for up to 3 to 4 weeks.

Ice 
Add ¼ cup of crushed ice to the blender if you like your smoothie cold.