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Making Smoothies 101


Making smoothies can be as simple as blending a liquid, some fruit and ice together, or as complex as a 10 ingredient meal. For beginners here are the basics...

Start with 1/2 - 1 cup of liquid: Water, Almond Milk, Juice, Green Tea, Coconut water.

Add 1 cup of fresh or frozen fruit.

Add 1/2 cup thickener: Ice, Yogurt, Tofu.

Add bit of sweetener: Stevia, Honey.

That could be it, a yummy sweet treat, however, we recommend making Smoothies more nutritious and balanced - So think of adding: PROTEIN, FAT & FIBER.

Protein: 2-4 Tbsps of Collagen Powder, yogurt, nuts or seeds

Fat: Nuts or 1/4 Avocado is a healthy fat that adds a creaminess to any smoothie.

Fiber: add leafy greens or some fiber powder (like psyllium seed husks).

You can get more creative, think spices, or adding some extra healthy goodies, like:

Vanilla extract, cinnamon, turmeric, greens powder - the list is endless.

Your morning Smoothie could become the healthiest meal of your day. Just remember PROTEIN FAT & FIBER, it will keep you fuller longer, give you more energy and be so much healthier than just a quick high carb plain fruit smoothie.

Below is a sample of a super healthy smoothie.

Blend together in Blender:

1/2-1 cup water

1/2 cup ice

1 banana (or 1 cup fruit)

1 cup leafy greens

1/4 cup avocado

2-4 tbsps Healthy Life Creations Collagen Powder

1/4 tsp stevia or tsp of honey or agave nectar

Optional add: 1/4 tsp Cinnamon for better digestion, Turmeric to reduce inflammation.

Tips: If you need more sweet, add more fruit & less spices. If you are short on time, make a double smoothie and save half for the next day. Buy frozen or Cut up and freeze fruits and veggies yourself for quick access (and no ice needed).

*Practice makes perfect. Every day can be a new experimental flavor.

Have fun, Good luck and Better health ;o)


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Healthy Life Creations
604 E Front Street #1523
Clayton NC 27528
(401)300-LIFE