Hello guys!
How are you doing?
Do you enjoy your day?
As you might can tell, I have developed a passion for smoothies during the last weeks. However, I make really basic smoothies with so little ingredients that they are never PERFECT. With perfect I mean that they really contain all ingredients that are theoretically ideal for the breakfast. By dealing with the ideal smoothie, I had to realise that this topic is much more difficult than I thought it would be. So I use the help of Matt Frazier.
The Perfect Smoothie Formula
Matt Frazier from http://www.nomeatathlete.com
Article:
http://www.nomeatathlete.com/the-perfect-smoothie-formula/
(makes 2 smoothies)
- 1 soft fruit
- 2 small handfuls frozen or fresh fruit
- 2-4 tablespoons protein powder
- 2 tablespoons binder
- 1.5 tablespoons oil
- 1.5 cups liquid
- 1 tablespoon sweetener (optional, less or more as needed)
- optional superfoods, greens, and other ingredients
- 6 ice cubes (omit if soft fruit is frozen)
Select one or more ingredients of each type below and add to blender in specified proportions. Blend until smooth.
Recommended Soft Fruits
(If you have a high-speed blender that can puree, say, a whole apple or carrot without leaving any chunks behind, then the puree of almost any fruit or vegetable can act as your soft fruit.)
Recommended Frozen or Fresh Fruits
- Strawberries (you can leave the greens on if you have a powerful blender)
- Blueberries
- Blackberries
- Raspberries
- Peaches
- Mango
- Pineapple
Recommended Protein Powders
- Hemp
- Sprouted brown rice (tastes chalkier than hemp, but packs more protein per dollar)
- Pea
- Vega Sport (combines all three for complete amino acid profile)
- Lifetime Life’s Basic’s Plant Protein (an affordable hemp, rice, pea, and chia protein blend)
(Soy and whey are higher-protein, generally cheaper options, but for a variety of reasons I don’t recommend either for long-term use.)
Recommended Binders
- Ground flaxseed
- Almond butter or any nut butter
- Soaked raw almonds (soak for several hours and rinse before using)
- Rolled oats, whole or ground
- Udo’s Wholesome Fast Food
Recommended Oils
- Flaxseed oil
- Udo’s Blend or other EFA blend
- Hemp oil
- Coconut oil
- Almond, macadamia, or other nut oil
Recommended Liquids (unsweetened)
- Water (my favorite)
- Almond milk or other nut milk
- Hemp milk
- Brewed tea
Recommended Sweeteners
- Honey (not technically vegan)
- Agave nectar (high in fructose, so choose this only before workouts)
- Stevia (sugar-free natural sweetener, the amount needed will vary by brand)
Optional Superfoods, Greens and Other Ingredients
- Cacao nibs (1-2 tablespoons)
- Carob chips (1-2 tablespoons)
- Ground organic cinnamon (1-2 teaspoons)
- Chia seeds, whole or ground (1-2 tablespoons)
- Greens powder (1-2 teaspoons)
- Whole spinach leaves (1-2 handfuls)
- Maca powder (1-2 teaspoons)
- Jalapeno pepper, seeds and stem removed (one small pepper)
- Ground cayenne pepper (small pinch)
- Sea salt (pinch)
- Lemon or lime juice (1 tablespoon)
So this is the formula constructed by a professional instead of a "fitness wannabe" like me :D I admit that usually forget to put in oils or binders into my smoothie, so maybe I should try putting them in.
I hope this was helpful for you and tell me how do you make your smoothie?
I wish you a wonderful smoothie day!
Love,
