9 Healthy Ingredients for the Ultimate Fitness Smoothie: Part I
In this special two-part article series, I’m going to fill you in on my smoothie recipe, and then give you the lowdown on what I consider to be the very best part of any good smoothie.
In the article 6 Crazy, Exotic Superfood Cocktails, Shakes & Mind-Bending Recipes, I claim that I truly believe I could survive the entire rest of my life armed with merely a blender and a handful of select superfoods. If your idea of a smoothie is a handful spinach, a banana, and a bit of ice, then prepare for your mind to be blown by the cornucopia of immune-supporting, metabolism-boosting, cognition-enhancing, muscle-building ingredients you can add to a smoothie or shake.
In this special two-part article series, I’m going to fill you in on my smoothie recipe, and then give you the lowdown on what I consider to be the very best part of any good smoothie: the top nine ingredients you can toss into your smoothie after the blending process is complete: ingredients for the added crunch, texture, and flavor that can morph a simple smoothie from a ho-hum “liquid salad” into a complex recipe that tastes like a nourishing, healthy version of Ben & Jerry’s Ice Cream.
With the proper ingredients and close attention paid to flavor, balance, texture, and of course, nutritional profile, a smoothie can easily be transformed from an industrial-tasting protein shake to a natural, clean, satisfying, and delectable, mildly hedonistic treat. Just imagine a rich spoonful of flavorful cacao nibs, coconut cream, maqui berry, and almond butter. The selection of smoothie essentials you’ll discover in this article will give you just that and allow for any number of unique combinations.
Sound tasty? Let’s do this.
My Ultimate Fitness Smoothie Recipe
Although a nuked Reese’s peanut butter cup can certainly brighten a weary morning, I’ve come a very long way since my daily breakfast of microwaved oatmeal with protein powder, peanut butter, and a chocolate bar (I’m not kidding, that used to be my go-to breakfast).
Now, every morning, I simply chew on what I consider to be the most nourishing, vitamin and nutrient-packed meal of my day: my morning smoothie. And by chew, I do indeed mean chew. I use a high-quality blender that can take a serious beating, mix the entire smoothie at a texture that allows me to eat it with a spoon (so that the enzymes in my mouth can initiate pre-digestion), then scoop it all into my lucky Theodore Roosevelt “Man In The Arena” mug.
And my smoothie is constantly evolving. Here’s one version of my smoothie, from about two years ago. Here’s another version from last year.
And what’s the current iteration look like? Knock yourself out.
- 3 cups of greens: Think dark leafy greens like kale, collard greens, or spinach. Any variety will do, but the darker the green, the better. Organic is best, of course.
- 1 cup of frozen berries: Organic is best here too. Raspberries, blueberries, or blackberries are my faves.
- 1 tablespoon of high-quality protein powder: A good source of clean protein (ideally derived from grass-fed whey) can easily provide a creamy, rich texture.
- 1 tablespoon of healthy fat: Think almond butter, peanut butter, coconut oil, or avocado.
- 1 tablespoon of superfood powder: Think spirulina, maca, cacao, or even a smoothie enhancer.
- 1 tablespoon of sweetener: Think raw honey or maple syrup. (Optional)
- 1/4 cup of coconut milk: For added creaminess.
- 1/2 cup of nut milk: Almond, hazelnut, or even oat milk work well here.
- 1/2 cup of ice: To give it a good chill.