How to make the perfect smoothie

With a bit of thought, smoothies can be a well-balanced addition to your diet and are ideal when you are short on time and want something quick, easy and nutritious.  I will often have a smoothie for breakfast or as a recovery snack after a hard training session.

Smoothies are much better option than fresh juices because they contain all the fibre, vitamins and minerals from each ingredient, whereas a lot of this goodness is removed during the juicing process.

You can get really creative with your smoothie and pretty much add anything you like, but I have created a fail-safe formula (below) to help you get a well-balanced smoothie that will keep you going for a good couple of hours. Here is how to make the perfect smoothie:

Step 1:

We'll start with the star of the show.  This could be any one of the following:

• 1/2 cup frozen berries

• 1 peach/nectarine, chopped, stone removed (canned peaches in natural juice work well)

• 1 carrot

• 1 apple

• 1/2 small fresh beetroot

• 1/2 mango

• 1 small banana

Step 2:

Add a bit of sweetness (don't need this if you are using banana/mango above as they are sweet enough)

• 1 tsp honey/maple syrup

• 1-2 chopped dates

• 1 scoop vanilla/chocolate protein powder

• 1 tbsp raisins

• 2 tbsp yoghurt

Step 3:

Add some healthy fats (choose 1)

• 1-2 tsp nut butter (e.g. peanut/almond/cashew)

• approx. 10 cashew nuts/almonds/walnuts

• 1 tbsp LSA

• 1 tbsp pumpkin seeds/sunflower seeds

• 1 tbsp desiccated coconut

• 1/4 avocado

Step 4: (choose 1)

• 1 tsp cocoa/cacao

• 2-3 tbsp rolled oats

• 1 weet-bix

• Handful baby spinach/kale

• 1 tsp chia seeds

• sprinkle of cinnamon

Step 5:

Don't forget the liquid (1-1.5 cups on how thick like it)

• water

• cow's milk

• almond/rice/soy milk

• coconut water

Top Tips:

Freezing your overripe fruit prevents wastage and gives you a chilled, thicker smoothie.

• A good blender is a great addition to your kitchen as it has no trouble breaking up nuts, veggies and fruit skins to give you a much smoother smoothie.

• I also like to top my smoothies with a bit of muesli or coconut to give it some texture.

• These portions are just a guide, everyone's needs are different so play around with what works for you and adjust to suit.

Happy blending!