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How to make a healthy smoothie

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How to make a healthy smoothie.

You can pack smoothies with all sorts of good stuff, and drink them for breakfast or on the go. So, grab a blender and follow these simple steps to create your own nutritious smoothies at home.

1. Choose a liquid base

Start by giving your smoothie a liquid base. This can be water, coconut water, coconut milk, nut milk or any plant-based milk. The liquid is generally added first, as it’s kinder on your blender blades.

2. Add fruit or veg

Choose at least 2 servings of fruit to add to your blender. Fruits such as berries are naturally low in sugar, so are a great choice for a healthy smoothie. Green veggies like kale and spinach also make good ingredients, as they're packed with valuable nutrients.

3. Thicken it up

To thicken out your smoothie add some chia seeds to the mix. When soaked in liquid, chia seeds swell up and become almost jellylike. This in turn gives the smoothie a thicker, more satisfying consistency.

4. Top it off with superfruits

Boost the nutrient levels by adding superfruits like pomegranate, blueberries and cranberries. Blend them into your smoothie mix for an extra dose of healthy goodness.

Healthy smoothie recipes

When it comes to making healthier choices, smoothies are your go-to drink. Not only do they boost your fruit and vegetable intake, they taste pretty great as well. And with so many delicious combinations to try, you’ll never tire of making them. To help you get started, head over to the Sainsbury's website for a healthy smoothie recipe you can whip up at home.

Good-for-you-smoothie

Smoothie recipes for kids

It can be tough to get kids to eat healthily. Luckily, smoothies provide you with a stealthy way to get more fruit and veg into their diet. Let them choose their own favourite ingredients, or if you need some inspiration, give this kid-friendly recipe a whirl. Packed with berries and sweetened with a little honey, this simple smoothie recipe from Sainsbury's can be prepared in just a few minutes.

Iced berry smoothie

Juicing or blending - what's the difference?

When you blend, the whole fruit or vegetable is used. With juicing, you extract only the liquid nutrition from the fruit or vegetable and not the skin, pulp and fibre. So, if you don’t like the fibrous texture of smoothies, juicing can be a fantastic alternative.

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What else can I make besides smoothies?

Shake things up with a smoothie substitute that’s equally delicious.

Milkshakes

Making a milkshake is easy, as long as you have a blender. All you need is a couple of scoops of ice cream, half a cup of milk and a portion of fruit. Mix it altogether until you get a thick and creamy consistency, then serve in a tall glass over ice.

Protein shake

If you’re looking for a post-workout drink, try a protein shake. These drinks are loaded with protein-rich ingredients like almonds, chia seeds, oats and Greek yoghurt. Typically, protein powder is blended in with the other ingredients to make the shake more filling.

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Features to look out for in a smoothie blender

Power output

A blender’s power is measured in wattage, with most models ranging between 300W and 1,500W. Typically, the more powerful the motor, the easier it will be to crush and blend your smoothie ingredients.

Blender controls

You can find blenders with settings for soups and sauces as well as smoothies. Some have a pulse feature, which gives you greater control of the blending process - perfect for making smoothies with a less clumpy consistency.

Blender blades

If you’re looking to add things like ice, nuts, seeds and frozen fruit to your smoothie, then a blender with multi-prong blades is preferable. These kinds of blades can break down the toughest of ingredients without harming the machine.

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