How To Make The Perfect Smoothie

24 Apr How To Make The Perfect Smoothie

Posted at 15:29h in Drinks, Recipes by

Smoothies make a perfect breakfast and when structured in the right way, should keep you satisfied until lunchtime. If you’re in a hurry or are after a lighter meal, smoothies are an ideal solution. They also work well as a post-workout re-fuel. So do you know how to make a smoothie?

One common mistake to avoid is filling your smoothie with high sugar fruits and adding in fruit juice for blending. This will result in a high sugar smoothie which we don’t recommend. They may be natural sugars, but once digested your body can’t tell the difference.

There are the six essential elements required for the perfect smoothie.

HOW TO MAKE THE PERFECT SMOOTHIE: FIVE ESSENTIAL COMPONENTS

LIQUID

Start by pouring around 200ml of liquid into your blender. Avoid fruit juices which are high in sugar and choose an unsweetened nut milk. Plenish is a good quality, widely available brand to look out for. Or simply use water. If your smoothie contains a lot of frozen ingredients, you may need to use a little hot water to help it blend.

VEGETABLES

Vegetables are often forgotten about when it comes to smoothies, but including them is a great way to contribute towards your (minimum) five a day. As well as adding fibre and keeping you fuller longer, adding a vegetables will provide a variety of beneficial vitamins, minerals and antioxidants. Courgette and frozen cauliflower are mild in flavour, so you won’t even know they’re there when you combine them with other flavourful ingredients. Spinach is also a popular choice for a green smoothie combined with avocado, kiwi or pear and vanilla protein.

FRUITS

As a general rule, we advise sticking to one or two moderately sized portions of fruit to moderate the amount of sugar in your smoothie. Berries are nutritious, relatively low in sugar and they taste delicious. Frozen berries work particularly well as they retain their flavour and are a practical option that won’t go off nearly as fast as fresh. Higher sugar fruits like banana are better for post exercise recovery, or simply use half at a time instead of a whole one. Avocados are technically a fruit, but we’ll revisit them in the fats section.

PROTEIN

Protein powder will turn your smoothie into a complete meal and is the key element that will ensure you’re left feeling satisfied. Choose a high quality protein powder and read the ingredients list to ensure it’s not filled with unnecessary additives. Here are some protein powder brands we recommend to our clients.

FAT

Healthy fats are a vital part of our diet. We advise most of our clients to include a source of healthy fat at every meal, so if your smoothie is one of your main meals, don’t leave it out. Healthy fat options include: half an avocado, a palmful of seeds (eg. flax, hemp, pumpkin or sunflower), a tablespoon of unsweetened nut butter or MCT oil. Avocado is a particularly good option. It contains more fibre than other fat sources which will help to keep you satisfied.

BOOSTERS

These are an optional additions, but a great way to boost the health benefits of your smoothie. From skin health to energy levels, here are four boosters that will supercharge your smoothie:

Haskapa: This anthocyanin rich berry powder works well added to berry smoothies.

Try: Haskapa

Matcha: A powerful antioxidant and energiser, matcha will give a vibrant colour boost to your green smoothie too.

Try: Teapigs Matcha

Cacao: For an extra chocolatey smoothie, combine quality chocolate protein powder with a spoonful of organic polyphenol rich cacao powder.

Try: Aduna Cacao Powder

Pick your booster, blend together with the rest of your ingredients and enjoy. And that is how to make a smoothie!

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LINDA ROBINSON

Linda is our Practice Coordinator, helping to keep the clinic running smoothly.

 

Originally from Texas, Linda completed her MBA at SDA Bocconi in Milan. Linda has worked as a Strategy Consultant across multiple industries globally in cities including Kyoto, Paris, Chicago and San Francisco. She developed an interest in nutrition whilst volunteering for an organisation that provides cooking and nutrition education to children and families.

Linda is now settled in London with her husband, two children, and her very bouncy, sociable dog.

SARAH LAW

Sarah has worked with hundreds of clients over the past decade to help them live in a healthy body that they feel confident in.


Sarah spent a large part of her teens and 20’s as a professional dancer battling with orthorexia and an unhealthy relationship with food and her body. This created a desire to understand the human body more so she could finally cut through the confusion and end the cycle of yoyo dieting. This fuelled her passion to help other women do the same.

 

Sarah specialises in supporting women who are struggling to lose weight due to underlying health issues. She’s helped many women manage their weight during and after the menopause, as well as clients with thyroid disease and immune system dysfunction. Sarah loves food and sharing healthy recipes with her clients. Her aim is to ensure that clients don’t feel deprived and instead, achieve their weight loss and health goals in a positive and sustainable way.

 

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AILSA HICHENS

 

Ailsa is one of our most experienced practitioners. She specialises in helping clients to lose weight, develop a healthy relationship with food and finally feel comfortable in their skin. Ailsa’s mission is for everyone she works with to enjoy the journey and that working with a nutritionist should not be a punishment, but your access to a new possibility.

 

Ailsa is not only an experienced weight loss nutritionist, she is also a skilled coach. She helps our clients overcome emotional eating, destructive habits and self-sabotaging behaviours that have prevented successful weight loss in the past. Ailsa has spent years in clinic working with clients who have experienced yo-yo dieting and have discovered that long term weight loss is not just about eating less until you can stand it no longer.

 

Working with Ailsa you will be comprehensively supported, not only in improving your nutrition and lifestyle, but also your eating habits and your relationship with food. When you work on all these elements together, the results can be truly astonishing.

 

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Test Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of the business. Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning. A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.

NIKKI ANDRIANI

Nikki is our Practice Manager, managing our team and heading up the day-to-day running of our clinic.

 

Coming from a background in town planning, Nikki is involved in the strategic development of our practice, continually ensuring we are delivering the very best service to our clients.


A Florida girl, Nikki relocated to the UK in 2014 where she lives with her husband, two children, and her rescue dog Skyy.

STÉPHANIE ACHAR

Stéphanie is a skilled nutritional therapist and functional medicine practitioner with additional training in eating disorders, disordered eating and obesity. She believes that working towards both physiological and mental health is key in achieving optimum wellbeing.

 

Stéphanie’s personal experience of emotional eating and the ongoing struggle to find the right support led her to combine the science of nutrition with behavioural coaching to motivate and empower her clients. She specialises in helping people who struggle with their weight and their relationship with food. She helps them develop a healthier and more peaceful relationship with food and their bodies.

 

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INNA WEARN

Inna is passionate about supporting women on their journey to improved health and wellbeing. She believes that the solution to effective weight loss does not lie in ever more restrictive diets, but a more sophisticated approach that optimises health and vitality, as well as promoting effective weight loss.

 

Working with Inna you will benefit from her in-depth knowledge of female health and hormones. She will support you in developing a healthy diet, lifestyle and mindset that ensures you reach your ideal weight and maintain it in the years to come.

 

Inna is passionate about food with a wide repertoire of delicious healthy recipes and meal ideas to ensure your weight loss journey is as enjoyable as possible!

 

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ANIA MASON

 

Ania is a firm believer that improving your health and losing weight should be a positive, empowering journey, not one centred around deprivation.

 

After being diagnosed with two autoimmune conditions in her twenties, Ania spent several years educating herself on the power of food and nutrition. She put it all into practise and changed her diet and lifestyle, reversing her endometriosis and thyroid disease. After experiencing such a significant improvement in her health, Ania had a big desire to help others. She embarked on a four year journey to study nutrition, graduating from the Institute for Optimum Nutrition with distinction.

 

Ania specialises in autoimmunity and works with clients who have underlying health issues preventing successful weight loss. Her expertise enables her to successfully support our clients with conditions such as hypothyroidsm (underactive thyroid), PCOS and diabetes. 

 

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