Build a Better Smoothie: A Step by Step Guide

CONFESSION: 

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I have a dangerous addiction…

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To smoothies, that is.

 

Okay…so “dangerous” might seem like too strong a word, but that’s exactly what my smoothie concoctions are…dangerously delicious :) . In fact, I’ve rarely met a smoothie I haven’t liked. I mean, it’s pretty hard to make a mistake preparing something that gets pulverized into a drinkable form– no boiling, baking, sautéing, or julienne-ing necessary. Seriously. It’s pretty much the easiest snack, meal, or treat you can (quite literally) whip up!

 

Pressed for time? Make a smoothie!

Hungover? Make a smoothie!

Looking to revamp your diet? MAKE A SMOOTHIE!

 

Okay, okay. I know what you’re thinking– I understand how booties, baubles, and a killer pair of heels can make a girl go wild, but can a smoothie really be that exciting? In one word, YES! And after taking a quick trip to the grocery store you’ll be creating healthier, tastier smoothies while increasing their nutritional value in no time at all. JUST BEWARE– not all smoothies are created equal! If you’re not careful, your “healthy” beverage can quickly become a sugar and fat trap. But don’t worry! With a little guidance you’ll be drinking your way to heath and wellness. Thankfully, I’m just the gal to show you how it’s done :) .

 

Step 1 : Choose your base

(Ready to have your mind completely blown? THERE AREN’T ANY SPECIAL HEALTH BENEFITS OR NUTRIENTS EXCLUSIVE TO DAIRY MILK! You can easily get vitamins, minerals, protein, and healthy fats from a variety of non-dairy milks– and YES– this includes calcium. But buyer beware– make sure the milk you purchase is fortified, and ALWAYS choose the unsweetened version to avoid excess sugar).

  • Almond milk
  • Cashew milk
  • Coconut milk
  • Coconut water (coconut water contains a decent amount of sugar– take care to cut back on high-sugar fruit like bananas, mangos, figs, tangerines, cherries, and grapes when incorporating a base with high sugar content). 
  • Hazelnut milk
  • Hemp milk
  • Oat milk
  • Soy milk
  • Water
  • Pretty Fit Note: Stay away from juice! If you are already adding fruit to your smoothie this will cause it to have wayyy too many grams of sugar and carbs (and not to mention calories)  for one drink.  

Organic nut, soy, hemp and oat milks are fantastic alternatives for those  trying to cut dairy from their diet. Personally, almond milk is my favorite smoothie base. The creamy texture and nutty taste give my smoothies just the right consistency and flavor I’m looking for. Plus, almond milk is super low in calories (only 35 to 40 calories per cup in the unsweetened brands) and contains the calcium and vitamin D my vegan body needs! With any of the milks mentioned above, be sure to buy the unsweetened versions or you could find yourself unknowingly drinking over 15 grams of sugar before you even add anything else to the blender. Yikes! I also suggest taking a look at the ingredients list and aim to avoid purchasing milk with the ingredient carrageenan– a seaweed-derived texturizer found in meat, dairy, toothpaste, processed foods (even some organic products and infant formula!) which can lead to severe gastrointestinal inflammation among other health risks. My favorite (safe!) brand is Whole Food’s 365 Plain Unsweetened or Unsweetened Vanilla Almond Milk. (Research regarding the side effects of this controversial additive is still new but growing. I encourage you to do some research on your own, or check out some helpful links in my Sources List below).

 

Step 2 : Pick your greens

(Leafy greens –full of vitamins, minerals and disease-fighting phytochemicals– are some of the healthiest foods you could ever eat. Their high water content keeps you hydrated, while their high fiber content fills you up, lowers your blood-pressure, and lowers your bad cholesterol. For more detailed information about the specific health benefits of the greens below, visit this link).

  • Collard greens (rich in calcium!)
  • Cucumber
  • Dandelion greens
  • Kale (rich in calcium!)
  • Lettuce
  • Mustard greens
  • Spinach
  • Sprouts (Sprouts can contain up to 100 times more enzymes than raw veggies and fruit– this helps your body to extract more amino acids, vitamins, minerals, and essential fats from foods you consume– so eat up!). 
  • Swiss chard
  • Turnip greens
  • Watercress

 

According to the latest dietary guidelines, the average person should aim to consume at least 2.5 cups of vegetables a day (Pretty Fit Note: For lettuces and other raw leafy greens, you would need to eat 2 cups to get the equivalent of 1 cup of vegetables). Now, for someone like me who eats veggies with every meal, hitting 2.5 cups doesn’t seem like much trouble, however, the majority of Americans don’t reach the recommended daily dosage–and that’s where I come in :) . Adding greens to your smoothie is the easiest and most painless way to help get proper the nutrients you need in one quick and easy swoop. I go through bags upon bags of spinach in one week alone– I find it’s the easiest to blend. Still weirded out by the green tint in your drink? Don’t worry! You’ll be adding so many other tasty ingredients to your smoothie you won’t be able to taste a thing– I promise. So don’t go holding back on me now! This is your chance to get a little nutrient crazy. Your body will thank you.

 

Step 3 : Get fruity!

(Fruit is full of fiber, vitamins, minerals, antioxidants, and phytonutrients that ward off disease and keep you healthy! The bonus? It will satisfy your pesky sweet tooth too! The natural sugar is a better alternative to the unhealthy, refined stuff.)

  • Apples
  • Apricots
  • Bananas
  • Blackberries
  • Blueberries
  • Cantaloupe
  • Cherries
  • Guava
  • Honeydew melon
  • Kiwis
  • Lemons
  • Limes
  • Mangos
  • Oranges
  • Papaya
  • Peaches
  • Pears
  • Pineapple
  • Raspberries
  • Strawberries
  • Watermelon
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Now it’s time for the fun part! The fruit you add to your smoothie really sets the flavor profile of your beverage– so don’t be shy…get inspired! If I’m craving something tasty and tropical, I’ll throw half a cup of pineapple and a few chunks of banana in the blender. If I’m feeling sluggish and run-down, I’ll make an antioxidant-rich smoothie with a cup of mixed berries and watermelon. If I want to detox my body and improve digestion, I’ll whip up my Green Superstar Smoothie using half of a pear and half of an apple. Just take care not to go overboard– fruit is full of fiber, minerals and nutrients that are good for you, but too much fruit can equal lots of extra sugar, carbs, and calories! According to the latest dietary guidelines, the average adult should aim for 2 cups of fruit in a day (if you exercise less than 30 minutes each day). I try to use no more than one cup of fruit in my smoothies since I often have fruit for a snack during the day. However, if I’m feeling extra fruity on a particular occasion (ha-ha-ha ;) ) and one cup just won’t do it, I aim to pick fruits with a low sugar content like raspberries and blackberries. Check out this helpful link for more information about the sugar content of popular fruits.

 

Step 4 : Mix it up!

  • All-natural extracts (almond, anise, chocolate, cinnamon, coconut, hazelnut, peppermint, vanilla).
  • Almond meal (for when you need a dose of healthy fats and extra protein!)
  • Avocado (this ingredient creates a silky, smooth, indulgent smoothie!)
  • Bee pollen (not for strict vegans– bee pollen is said to enhance energy, boost the immune system, and support the cardiovascular system).
  • Canned pumpkin (full of vitamin A, iron, and fiber)
  • Chia seeds (blend or mix these in at the very end and let you smoothie sit for 20 minutes or so– the chia seeds will expand in size and thicken your beverage right up. Plus they’ll give you a healthy dose of Omega-3 fatty acids to boot!).
  • Coconut oil (full of medium chain triglycerides that have the ability to raise HDL– good cholesterol. Coconut oil may also help to encourage weight loss).
  • Dates (a heathy alternative to sugar)
  • Flavor-infused liquid stevia (you can find this at Whole Foods or online– I love the SweetLeaf or NuNaturals brands). 
  • Flax seeds (always choose ground flax– this allows for better absorption).
  • Honey (in moderation! Not for strict vegans).
  • Maple syrup (in moderation!).
  • Molasses (in moderation!).
  • Powdered stevia
  • Powdered peanut butter (100% organic, 95% less fat, and 45% fewer calories than regular peanut butter– perfect for when you’re craving that peanut taste without all the extra fat calories!).
  • Protein powder (I stick to organic, raw protein powders like Garden of Life RAW and limit protein powders that contain soy protein isolate-- a genetically modified type of soy that resembles estrogen). 
  • Shredded carrots
  • Spirulina
  • Sweet potato (gives your smoothie great texture).
  • Tofu (preferably mori-nu silken tofu– it comes in a small cardboard box and lacks the aftertaste present in your typical water-packed tofu).
  • Vanilla beans (enhances flavor BIG TIME).
  • Yogurt (plain soy or coconut-milk based–sometimes I like to use a few tablespoons to thicken up my smoothie. Just keep an eye out for sugar content on those nutrition labels!)
  • Xanthan gum (a thickening agent that will make your smoothies more pudding-like–but BE WARNED! A little pinch goes a long way!).
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Now here’s where the real danger begins. Pump up the nutritional value and play around with flavor, sweetness, and consistency by adding some unique ingredients to your smoothie (I gave a little more commentary in this section because some of these ingredients might not be as well-known to everyone). Some of my favorite healthy add-ins are almond extract, canned pumpkin, chia seeds, dates, ground flax seeds, raw protein powder, and vanilla flavored liquid stevia.

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Step 5 : Get spicy!

  • Cilantro (a powerful, natural cleansing agent).
  • Cinnamon (regulates blood sugar, lowers LDL (bad) cholesterol, contains natural anti-infectious compounds).
  • Nutmeg  (aids in sleep, strengthens your immune system, acts as an anti-microbial, helps ease digestive troubles, keeps your brain sharp/may help protect it from degenerative diseases).
  • Cayenne pepper (boosts your metabolism, fights inflammation, prevents stomach ulcers, and reduces bad cholesterol levels).
  • Ginger (eases digestion, eases nausea, reduces inflammation, and protects against certain cancers such as colon and ovarian).
  • Parsley (protects against rheumatoid arthritis and is a rich source of anti-oxidants and folic acid).
  • Raw Cocoa Powder (cocoa is one of the highest polyphenol-containing foods!).
  • Turmeric (turmeric is a powerful, natural anti-inflammatory– I take turmeric pills every day).

 

Spices have incredible health benefits–some  have the ability to curb inflammation, detox the body, boost flavor, curb appetite, and lower blood pressure. They’re also the perfect addition to any smoothie! I adore the combination of cocoa powder and cayenne pepper (spicy chocolate is one of my FAVORITE flavors) as well as nutmeg and cinnamon (it reminds me of the cozy holiday season!). For my water-based green smoothies, I’ll throw in a handful of cilantro and parsley to help balance my body and get it back to an alkaline state. (For more information about transitioning your diet and body to an alkaline state, check out this link).

 

Step 6 : Ice, ice baby

This one’s easy. Toss in a few ice cubes to make your smoothie extra cold and creamy :) . I wouldn’t have mine any other way!

 

Step 7 : Blend it up

If you are lucky enough to own a Vitamix, you can blend any and every ingredient under the sun in one of those babies. While I don’t personally own a Vitamix (yet!) I do own a Ninja blender (which I use on the regular) and it’s pretty amazing. I’ve also used the Magic Bullet and Nutribullet in the past– they can blend most things pretty well, but I prefer to make big batches of smoothies at a time so I can prepare/freeze them for the whole work week (therefore, upgrading to a blender-style Ninja was the best option for me). Now, all that’s left for you to do is blend up all those crazy ingredients you pulled together and let the magic begin!

 

Step 8 : Top it off

  • Almonds
  • Chopped walnuts
  • Coconut butter
  • Coconut cream (stick a can of full-fat coconut milk in your fridge overnight, pour off the liquid that has risen to the top, whip it up in a bowl with some vanilla and stevia, and you have thick and creamy coconut whipped cream! Perfect for a dessert smoothie). 
  • Dark chocolate shavings (in moderation!).
  • Hazelnuts
  • Hemp hearts (increases satiety, prevents spikes in blood sugar, acts as an anti-inflammatory, improves digestion, and is full of amino acids, Omega-3 fatty acids, and metabolism-regulating Omega-6 fatty acids). 
  • Honey (not for strict vegans).
  • Goji berries
  • Granola (watch out for too much sugar!).
  • Macadamia nuts
  • Nut butters (almond, hazelnut, cashew, peanut butter…).
  • Peanuts
  • Pecans
  • Pistachios
  • Raisins
  • Raw cocoa nibs (a healthier, lower-sugar alternative to chocolate!).
  • Sea salt (just a pinch can create a tasty flavor profile).
  • Sesame seeds
  • Soyatoo (soy-based, canned whipped cream– you can purchase this in the milk section at Whole Foods).
  • Soy nuts
  • Spices (see above)
  • Unsweetened coconut

 

I just can’t deal with a naked smoothie! As soon as I pour the final product into a big tall glass, I have this incessant need to get all fancy smancy– I MUST make my smoothies pretty after they’re done (hence why my Instagram is filled with #smoothie pics ;) #sorryimnotsorry). Aside from looking lovely and tasting great, many of these toppings have a variety of health benefits that can also boost the health benefits of your beverage. Some of my favorite toppers are hemp hearts, raw cocoa nibs, and unsweetened coconut.

 

Well. There you have it folks! For all of you who thought smoothies were boring…THINK AGAIN! If these lists don’t get your imagination going, I don’t know what will :) . And don’t be afraid to get a little crazy— after all…that’s where the fun begins! I’d love to see all the creative combinations you come up with, so feel free to tag me on Instagram @prettyfitlife, or use the hashtag #prettyfitlifeHAPPY BLENDING!

 

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Healthfully Yours,

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Ashley Michelle

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Sources:

Is Carrageenan Safe?

Doubts surface aboutsafety of common food additive, carrageenan

Harvard– Vegetables and Fruits: Get Plenty Every Day

MyPlate Food Groups: Fruits 

8 Healthiest Leafy Greens 

Is Coconut Oil Healthy? 

5 Surprising Health Benefits of Hemp 

Cocoa Powder Health Benefits 

Health Benefits of Cinnamon 

Health Benefits of Cilantro 

Health Benefits of Ginger

Health Benefits of Cayenne Pepper

Health Benefits of Parsley

Health Benefits of Sprouts 

Difference Between Non-Dairy Milks


Eating Vegan in California

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I think I’ve found my calling.

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Eating…

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& traveling…

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& eating some MORE!

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Eating healthy, that is ;)

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(New TV show perhaps? I’m looking at you Food Network!)

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A couple of weeks ago, the boyfriend and I took a quick trip to California to visit some family who live right outside of Los Angeles. I had never been to the West Coast before so I was looking forward to experiencing the warm weather and the laid back Cali lifestyle à la Katy Perry, KUWTK, Real Housewives, and The Hills (I know, I know…go on–judge me!). Yet, even though I had the chance to (window) shop along Rodeo Drive, catch a glimpse of the famous Hollywood sign, and experience the fabulous-ness of Beverly Hills–for me, the most exciting part of the trip was something different…

 

So what was my fav thing about this little getaway?

THE FOOD OF COURSE!

Duh ;)

 

Los Angeles is known for much more than its sexy beach bodies, high-profile celebrity residents, extravagant movie sets, and TV studios. Los Angeles also happens to be one of the most vegan-friendly cities in the United States! (Other cities include Austin, TX, Portland, OR, New York City, NY, Chicago, IL, Seattle, WA, Salt Lake City, UT, Las Vegas, NV, Boulder, CO, and Richmond, VA– according to PETA). So–naturally–as soon as we booked our flights I began Googling vegan restaurants in the area.

 

For once I finally knew that keeping in line with my plant-based diet while traveling would be a piece of (vegan) cake!

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(Oh, and spending my early mornings running around the city in nothing but shorts and a tank top in mid-January was a pretty sweet bonus too :) ).

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This was perhaps the first time I’ve gone away and felt completely nourished and healthy and didn’t suffer any travel-induced tummy troubles– large in part thanks to my Kimberly Snyder probiotics (for those of you who have been wondering, I highly recommend you give them a try–they’re worth every penny). So, rather than bore you with my itinerary day by day, I thought I’d keep this post short and sweet and give you what you really want…PHOTOS! Yes, you better believe I Instagrammed my little heart out all the way through every Cali breakfast, lunch, dinner, dessert and restaurant. I apologize in advance for any poor image quality– all of these photos were taken with my iPhone! And of course (as always), if you have any questions about my trips, or if you want some tips and tricks for easy vegan traveling, please comment, emailInstagram, or Tweet me! I LOVE hearing from my prettyfitlifers :) .

 

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This became my typical Cali breakfast-- tea, fruit, and peanut butter on a rice cake (best enjoyed on an outdoor patio overlooking the water ;) ).

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Sometimes I'd get a little creative... peanut butter + banana = love. TRUE LOVE.

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A shot from our first vegan lunch stop! We ventured to Veggie Grill-- a vegan/vegetarian-friendly, fast-food-type chain (think Panera). I got some roasted root veggies and a side of sesame kale. The boyfriend ordered fish tacos (see background) and loved them. ee wasn't quite up for a vegan challenge yet! Don't worry...he'll get there!

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The kale needed a little extra somethin' somethin'-- so I asked for a side of creamy ginger-tahini sauce. Perfect.

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YES!!! WE MADE IT TO GLOW BIO! (The amazing organic café/restaurant created by the one and only--my idol-- Kimberly Snyder!). You might just catch one of her celebrity clients hanging around the café or drinking a Glowing Green Smoothie if you're lucky ;) .

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Of course I couldn't decide what to order. Everything looked amazing! Finally, I settled on a veggie and quinoa teff wrap (teff is a supremely healthy, gluten-free grain with amazing health benefits-- it's full of B-vitamins, minerals, and antioxidants). I've been avoiding gluten and heavy carbohydrates for a few weeks now and I feel incredible. Still, I often crave some substantial (yet healthy) carbs and this wrap was JUST what I needed. Oh. And obviously I had to order a "Glowing Green Smoothie" on the side-- even the boyfriend drank some!

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The boyfriend also tested out Kimberly's "Raw, Vegan, Taco, Gorilla Wraps" -- made with walnuts, cumin, coriander, salsa, tamari, chili powder, and collard greens. UM...YUM?? I deemed we were splitting our meals as soon as I had one bite of this incredible creation. The recipe is straight out of her Beauty Detox Foods book and you can bet I'll be replicating it myself!

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After a day of walking around Long Beach later that week, the boyfriend and I needed some quick eats. We found a cozy Lebanese restaurant and ordered some appetizers to nibble on. This spicy hummus was particularly divine.

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I also ordered a side of spicy roasted veggies-- I prefer dipping vegetables in hummus instead of filling up on empty pita bread calories.

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This was by far my favorite visit of the trip! Native Foods Cafe is the premier chef-crafted vegan restaurant in the Cali area. It has attracted praise from publications like VegNews, USA Today and Zagat (among others!). The boyfriend and his dad were kind enough to take me here on my birthday on our last day in California.

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Native Foods Cafe has been around for over 20 years! So cool. They also have an incredible selection of infused waters and iced teas-- I mixed some citrus green tea with watermelon fresca. So tasty!

 

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It was super hot out the day we went to lunch here, so I ordered the Ensalada Azteca Salad-- a cool and refreshing bowl of crunchy veggie goodness. I enjoyed my meal so much I mayyyyy or may not have begged the cashier to open a Native Foods Cafe back in Boston :) . Someday? Please??

 

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Here's a close-up shot of my delicious lunch. The currants and pepitas were an excellent touch!

 

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Here's the boyfriend's amazing looking meal-- he wasn't so amazing upon first glance at the menu however (I could see a small wave of panic hit his face as he scanned through the lunch options). I don't think he quite realized that this was truly a 100% VEGAN restaurant. With words like tofu, seitan, quinoa, and "Native Chicken" in every dish, I had a feeling he was regretting the suggestion. In the end however, he was a true sport and tried something new--tempeh tacos slathered in guacamole, cilantro, fresh veggies, and a creamy chipotle sauce. And you'll NEVER believe what happened...HE LOVED IT! In fact, as soon as we got home to Boston, he ran out to buy all the ingredients and made himself tempeh tacos for dinner 3 days in a row--Vegan. Win.

 

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My boyfriend's Dad is a little more adventurous when it comes to vegan eats (he had been here before). He enjoyed a Greek Gyro Earth Bowl over quinoa and topped it off with peppered seitan, hummus, and a lemon-garlic sauce. Yum!

 

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Okay...so it had to be done. I mean, COME ON! How could I turn down a big ol' bowl of these babies. These sweet potato fries were delectable--a hint of cinnamon really rounded out the overall sweetness of the dish.

 

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Shot of the interior: The café looks simple but don't let that fool you-- the food is anything but.

 

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The Native Foods Cafe is in a unique little location-- it's centered among a little village of shops that pride themselves on offering organic/sustainable items. This little boutique is actually an organic nail salon! I didn't have time to stop for a quick mani, but I'd love to stop by the next time I visit.

 

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This Vietnamese restaurant was right across from Native Foods Cafe. I love the natural look of the patio seating area. When I have a chance to go back to California, I want to test it out for sure.

 

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Right around the corner from Native Foods is a funky looking wine bar and restaurant-- check out those wine bottle chandeliers! Future craft project...?

 

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LOVE this idea! All of the restaurants in this little green community put their menus in their respective mailboxes. No more walking all over creation to find a restaurant that everyone agrees on :) .

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I ADORE this-- a beautiful quote written on store-front stairs across from Native Foods Cafe.

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The sun wasn't cooperating, but I love this wooden sign "road map."

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For dinner every night the boys fired up the grill to cook up some meat and other manly things, but I didn't mind--this meant I had the full reign of the kitchen! My dinners in California tended to be a slightly different version of the same meal in order to keep things quick and easy. I'd start by roasting a big pan of spicy garlic veggies (peppers, onions, mushroom, zucchini, summer squash etc...) drizzled with teriyaki sauce and tossed atop a salad with a dollop of hummus instead of dressing. Add a small scoop of rice on the side and voilà! dinner is complete. For this particular meal I added some low-fat cilantro pesto and sweet and spicy chipotle sauce to the rice (a Whole Foods find!) as well as a couple of slices of avocado to the mix. The pita bread in the front of the picture (also an impromptu Whole Foods buy) was quite a treat-- it was stuffed with lentils and spices and tasted incredible with a dab of the pesto and spicy chipotle sauce on top. Sadly, they don't make it here on the East Coast-- I practically tore apart our Whole Foods trying to find it! :( .

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Another version of my roasted veggie dinner salad-- topped with mango salsa and cashews.

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The lighting is rather harsh here, but this is the typical scene from our nightly patio dinners. Eating outside reminds me of family summers down the Cape...I can't wait for June to get here already!

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Another roasted veggie salad with spicy cilantro rice.

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A close-up of my mango salsa veggie salad.

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If I ever opened up a cupcake store-front, THIS is what I'd imagine it would look like. I mean, how adorable is this place?! The boyfriend and I stumbled upon the bakery (called Casey's Cupcakes) while shopping at Fashion Mall. Obviously I had to take a closer look...;)

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Not vegan, but this cake is so pink and girly I could die.

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CHEAT ALERT!!! Wouldn't you know...a VEGAN cupcake ;) . This is possibly the BEST vegan cupcake I have ever tasted-- and I don't even like chocolate cake! The frosting was absolutely PERFECT (boyfriend agreed). Now, if only I could have smuggled a few more on the plane ride home...

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Here's a shot of the interior. Check out the colorful cupcake display!

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Okay, so I promise I did manage to purchase some non-edible souvenirs to take home from California. I'm a sucker for inspirational quotes and messages, so when I saw this bracelet at an adorable shop called Laurenly Boutique I had to snatch it up. After all, every now and then we should all remind ourselves that we're beautiful-- inside and out :) .

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I also picked up an infinity knuckle ring (all the kids are doing it, right??).

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After a restless night of traveling home from California, my body was craving some healthy post-flying fuel. I made some almond cocoa chia pudding topped with coconut and honey roasted cashews to properly fuel up after a loooong flight and relaxing trip.

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While I’ll gladly eat West Coast food any day, I’m still an East Coast girl at heart. Keep an eye out for a future post where I’ll share some of my favorite vegan hot spots around the Boston area. Who knows where my next adventure will take me… :)

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Healthfully Yours,

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Ashley Michelle