Smoothie Shopping List

The foundation for any smoothie is generally a healthy amount of fruits and vegetables. However, for smoothies you’ll also likely want some sort of base and you may want to add protein powder too depending on your goals and dietary requirements.

Let’s begin by taking a look at the base for many smoothie recipes, milk.

What Type of Milk Do You Want to Add?

If you’re making a smoothie you can certainly add water and blend. Smoothies need a little more liquid added because you’re not separating the pulp. If you don’t add some type of liquid you’ll have an incredibly thick smoothie – you’ll need a spoon instead of a straw.

Most people prefer to add milk to their smoothie instead of water. However, there are many choices beyond cow’s milk.

·         Soy Milk – Soy milk is made from grinding dried soybeans with water. It has about the same amount of protein as cow’s milk. 

      It generally has some added sugar but unsweetened soymilk will not have more sugar than cow’s milk which contains lactose.

It’s a good option if you’re allergic or sensitive to cow’s milk proteins or to lactose. Soy is a crop that is often genetically modified so if you’re wary of GMO foods, buy organic soymilk.

·         Rice Milk – Rice milk is made from brown rice and can be purchased without any added sugars. It is low in protein, however. So if you’re seeking a low glycemic diet or want to maintain some level of protein in your smoothies you may want to add protein powder to your beverage.

·         Coconut Milk – Coconut milk is quite popular right now. It’s rich, creamy, and naturally sweet. It also has some health benefits including the ability to raise HDL, the good cholesterol that your body needs. It also has a significant amount of Medium Chain Fatty acids which have been shown to facilitate weight loss.

·         Nut Milks – There are also many types of milk found in your supermarket that are made from nuts and seeds. Almond milk and hemp seed milk are two examples. These milks often have added sugars but can be a good alternative to cow’s milk and soy milk if you have food sensitivities.

·         Yogurt – Finally, you don’t have to use milk as the foundation for your smoothie. You can use yogurt. It’s a good choice if you want make thicker smoothie or you want some additional protein. Greek yogurt is higher in protein than traditional yogurt. And just like milk, you can find yogurt made from soy, coconut and other alternatives.

·         Juice – If milk of any type isn’t to your liking, you may want to thin your smoothies with a bit of juice. Apple juice is often paired with smoothies because it’s sweet. You’ll want to find the right juice for each smoothie recipe you create.

Vegetables Galore!

Juicing fruits only isn’t a great idea. Sure it tastes great but you’re missing out on the nutrients found in vegetables. Fruits are sweet and are excellent to add a touch of flavor to your juice or smoothie.

However, ideally you’ll have more vegetables than fruits in your concoctions. Let’s start by looking at the most powerful veggies and ones that should be consumed every day.

Dark Leafy Greens

Dark leafy greens are rich in vitamins and minerals. They’re also generally sweet and can be combined with fruit to create a delicious, albeit odd looking, smoothie or juice.

• Kale – Kale is the king of dark leafy greens. It’s also quite popular in the supermarket. There are different types of kale but they’re all extraordinarily nutritious.

Kale is rich in calcium which makes it excellent for people who cannot consume dairy products. Additionally, it tastes quite nice with apples, bananas, and berries. 

·         Spinach – Popeye loved spinach and there’s a reason why. In addition to a bit of calcium it also contains an abundance of vitamin K. It’s packed with many other important vitamins and minerals including A, B, and E and it has the minerals your body needs. Like kale, spinach pairs nicely with many fruits.

·         Dandelion Greens – Dandelion greens can be a little bitter and you’ll want to add some sweetness to a smoothie with this ingredient. It is an excellent detoxifier however. If you want to detox, it’s particularly useful for ridding the kidney, liver and pancreas from toxins.

Many health experts often recommend dandelion tea as part of a detox diet. You don’t have to drink the tea, simply juice or blend the greens into a smoothie. It’s also a mild diuretic and has been shown to clear up acne. It’s rich in many minerals including calcium and iron.

·         Wheatgrass – Wheat grass is considered one of the healthiest things you can put into your body. In fact, many health experts recommend getting a daily shot of wheat grass.  You can grow or buy it in grass form or you can buy it bottled and simply add a shot of it to your juice or smoothie.

Wheatgrass helps neutralize free radicals, those pesky elements that cause cancer and damage cells. It contains enzymes which stimulate healthy digestion. It also contains vitamin A, chlorophyll, potassium, and magnesium.

·         Parsley – Parsley isn’t exactly a green. It’s an herb, like cilantro or basil. However it is healthy enough to have its own category here. It contains chlorophyll and is a detoxifier. And if you add garlic or onions to your smoothie it can help your breath. It has a mild flavor so you can add it to just about any juice.

This list is by no means exhaustive. You can add turnip greens, herbs, and collard greens too. Beet greens are fun to add if you enjoy beets. Experiment with greens. You might be surprised how much you like some greens in juice and smoothie form.

Now let’s take a look at some of the many vegetables you can juice or blend into a smoothie. You can start building and creating your own unique recipes.