Being one of the quickest and easiest ways to make meals or snack, it is easy to just go with the flow and add everything on hand in one scoop. only to find you have created a disaster. Like with all food recipes there are a few rules to follow that will help prevent big mistakes.
Including Too Much Fruit
Most fruits have a high fructose content, meaning the sugar in the fruit is high. Although fruit is a very good source of carbohydrate, too much fruit is going overboard in calories and carbohydrates.
The best way to rectify this problem is to limit your fruit intake to 1 cup per serving. Add a fistful of dark, leafy greens, avocado or nut butter to balance it out, the fruit will disguise the taste of the veggies. Fruit is a good source of natural fiber but too much could leave you running for the loo every so often. Do not forget to add protein like some nuts, seeds, powder or Greek yogurt.
Waiving Portion Control
Packing your blender right to the brim gives you more calories than you realize as you are taking in more than you need to. Your calorie intake is between 400 to 600 more.
Just make between 6 to 12 fluid ounces, depending on whether it is a meal or a snack. Obviously, the meal should be about 12 fluid ounces.
Using The Same Ingredients Every Day
Not only will it get boring after a while but you can have an alkaline buildup if you do not rotate your greens.
Mixing it up and rotating your greens prevent the buildup of alkaline and ensure that you enjoy your smoothies every day.
Not Adding a Thickener
Often we just throw together a couple of fruit and veggies and it is watery, to say the least.
For your smoothie to be creamy add fruit with a thick flesh like mango, bananas, and peaches. Add a tablespoon of soaked chia or flax seeds, this gives you your Omega fatty acids. Do not use under-ripe fruit or fruit that is warm.
Making It Too Sweet
Adding sweeteners, flavored yogurt or milk, maple syrup or honey does add sweetness to the smoothie but it also adds calories.
Fruit in your smoothie is more than enough sweetness or use 1 date per serving. One tablespoon of honey or syrup equals 60 calories. If you really feel you need to add some more sweetness limit it to 1 or 2 teaspoons. Leave flavored yogurt or milk out completely, if you really want to add yogurt use plain Greek yogurt and use almond milk.
Besides using ripe fruit and not watering it down gives you all the sweetness you need. Follow these few rules and you will enjoy the smoothies you make, and your family will love you for it.