An Easy Guide to Making Healthy Juices, Smoothies and Smoothie Bowls

smoothie bowls
By Frutta Bowls

Juices, smoothies and smoothie bowls are an excellent way to start your day. You can pack a lot of nutrition into one meal. You can get protein, fiber, fluids, and plenty of vitamins and minerals if you combine the right ingredients. They’re easy to make once you know the tips and tricks behind the process, and can help you stay on your diet. With the right combos you can make a yummy meal that doesn’t make it feel like you are dieting.

Cut Back on Sugar

One common problem with smoothies and juices is sugar. It’s easy to load them with sugary fruits and add-ins, and sometimes you’re not even aware of all the hidden sugar. This can spike your blood sugar and will more than likely lead to a crash later that will leave you feeling lethargic and in a less than stellar mood.

Follow these tips to avoid the pitfalls of sugar:

  • Start with a creamy base- The base of your smoothie will make or break the taste, so start with something tasty. Slightly sweet is a good guideline, but don’t do anything too overwhelming. Some good bases for your smoothie are yogurt, almond milk, or frozen bananas.
  • Spoon in your favorite natural butter – You accomplish more than just a yummy smoothie when you opt for natural nut butter. Almond butter, coconut butter, and peanut butter are just a few of the natural nut butter options you can choose from. These natural butters are packed with protein and healthy fat, and act as a great supplement in your smoothie to help keep you full. Plus, the protein and fat will help keep your blood sugar stable. In addition, you’re adding a lot of flavor, so you’ll be less tempted to put in the extra sweet stuff. Try to look for a nut butter without sugar listed in the ingredients. Nothing more than nuts and salt is the best option.
  • Opt for fruits with lower sugar levels – Fruit is generally high in sugar, but not all fruits are created equal. For example, berries have a lot less sugar than mangos, bananas, or melons. Choose to add in some frozen blueberries or strawberries over mangoes or grapes.
  • Turn your smoothies into bowls or juices – This will help keep you full for a longer period of time. Smoothie bowls are particularly great because you get to eat them with additional toppings like unsweetened coconut, dark chocolate chips, or additional fruit on top.

Know Which Fruits and Veggies to Combine

Many fruits and vegetables will taste great together when blended well, especially when a creamy base and nut butter are included. Certain items of produce, however, don’t lend well to blending.

In order to get the most out of your smoothie and smoothie bowls, try some of these yummy combos:

  • Fruits- Bananas, pineapple, kiwi, peach, mango, citrus fruits and berries of any kind.
  • Vegetables- Spinach, kale, carrots, cucumber and Swiss chard

Fresh Combos To Get You Started

While pretty much any of the above items of produce can be blended with success, certain combos lead to particularly pleasing flavors. We’ve got a few to get you started before you jump into the process of making your own.

1) Smoothie- Blueberries, spinach, kale, bananas, and almond milk

2) Smoothie- Kale, bananas, spinach, coconut butter and soy milk

3) Smoothie- Strawberry, pineapple and kale

4) Smoothie- Pineapple, kale, plain yogurt, bananas and blueberries

5) Smoothie- Spinach, pear, and celery

As well as any other yummy combos you can think of that include these fruits and veggies.

Don’t Forget Your Liquids!

Without liquids, your smoothie will be less than ideal. Here are a few liquids that are sure to make your smoothie delicious.

Almond Milk- For those who are trying to avoid dairy but still want that creamy and refreshing taste, almond milk is a great option to consider.

Water- This is best for those who don’t need extra flavor in their smoothies from liquids. It’s hydrating and pure, and best of all, free. Plus, if you’re trying to restrict calories, this is an easy way to do so.

Coconut Water- If you really want to hydrate in the morning, coconut water is great. It supplies electrolytes and has a light and refreshing taste that pairs well with fruit.

Natural Fresh Juice- Provides nutrition and refreshing extra flavor.

Yogurt- Avoid Greek yogurt, however, adding plain yogurt will add an extra dose of cream.

Smoothie Making Tips

  • For a thicker smoothie, use frozen fruit instead of fresh fruit or add some Greek yogurt.
  • For a thinner smoothie, use more liquids or a traditional yogurt. Use fresh fruit instead of frozen produce.
  • For a creamier smoothie, use a frozen banana or Greek yogurt.

If you don’t have time to create your own smoothie bowls at home then have no fear! There are plenty of places available across the country that offer fresh smoothies, smoothie bowls and natural juices.

Frutta Bowls is committed to providing healthy, nutritious and delicious food, all while engaging with their community. You can find everything from toast to smoothies, and much more on their menu.

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