How to create delicious, nutrient-packed and affordable smoothies - Organic Sisters Organic Sisters
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How to create delicious, nutrient-packed and affordable smoothies

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Written by Lauren Ferguson & Levi Towart from The Sunflower Hotel

Over the past couple of years smoothies have seriously taken off as a health food staple in many cafes, restaurants and households. You’d be hard-pressed to scroll through any social media feed or browse the blogosphere without a handful of beautifully decorated, vibrant smoothie photos popping up and getting your tastebuds cranking. The old-school smoothie combo of banana, milk and ice cream is long gone and a new wave of literally endless combinations is upon us (hooray!).

Smoothies are a great option for families and young kids as they are delicious, healthy, super-refreshing, fun, really quick to make and maybe the best part: require very little washing up! One of the things we love most about smoothies is that they can be easily customised to create any flavour or to fulfil any dietary requirement. However, with these endless combinations and ingredients, it can sometimes be tricky to know where to start. So, without further dilly-dallying, let’s get down to our tips on how to create super-nutritious smoothies.

1. Choose your liquid

Coconut water, coconut milk, almond milk, cashew milk, pure fruit juice, rice milk, soy milk and the list of options continues… The best choice here is actually whatever type of milk you currently have in your fridge. You don’t have to go out and buy the latest fancy (and sometimes expensive) milk to get started making great smoothies. We personally use coconut water for its taste, hydration and light sweetness but a great alternative is to simply use filtered tap water because it’s free, readily available and the easiest way to get started.

2. Choose your base

This is usually a fruit and will make up the bulk of your smoothie, add the thick texture and will be the main flavour. We highly recommend freezing your fruit beforehand so your smoothie will always come out super thick, lush, creamy and chilled. Use any combo of the following: bananas, mangoes, blueberries, strawberries, raspberries, dates, peaches, nectarines, watermelon, oranges, kiwi fruit, etc.

Pro tip: To keep costs down, buy a whole tray of fruit from your local fruit shop or farmers market. You can usually get an even bigger bargain if they are slightly over ripe, which is also conveniently perfect for smoothies! Peel, chop, and freeze your fruit in zip lock bags to keep your smoothie supplies topped up year-round.

3. Go for green

Here’s your chance to sneak some extra green goodness into the mix. Spinach, kale, cucumber, celery, mint, parsley, zucchini and lettuce are all great additions. Spinach by the handful is a particularly undetectable option when thrown in with some tasty fruit. Your kids might even think the green colour is cool. “Who wants a Ninja Turtle Smoothie?”
Growing your own greens is also a perfect cost-cutter and one of the best ways to get your kids engaged and interested in healthy food. This could be anywhere from a full-blown veggie garden to a little pot of mint on the kitchen windowsill.

4. Superfoods = super optional

There are plenty of superfood products on the market specially designed to be added to smoothies. These range from greens powders like spirulina, wheat grass and chlorella to Pervuvian exotics like maca, mesquite and lucuma and come with a range of health benefits and often a hefty price tag, which isn’t always within the budget. One superfood we would always recommend is chia seeds. These little gems are quite affordable and can be easily found in most supermarkets. Chia seeds pack a serious punch in protein, omega 3’s and fibre and become a great little ingredient to have in the kitchen (hellooooo chia pudding!)

5. Get Blending!

Now you’re armed with the basics to jump in the kitchen and create your own combo. Your smoothie might look something like this:

– 1 cup coconut water

– 1 cup strawberries

– 1 cup mango

– 2 dates (pitted)

– handful of baby spinach

– 1 TBSP chia seeds

Blend, pour, sprinkle a few chia seeds on top and enjoy!

 

If you haven’t already seen our video for THE BEST EVER KIDS GREEN SMOOTHIE – check it out! The Sunflower Hotel share one of their favourite smoothies with our kids :)

 

Written by Lauren Ferguson & Levi Towart from The Sunflower Hotel

Instagram – @thesunflowerhotel

Facebook – The Sunflower Hotel

The Sunflower Hotel are an Organic, Vegan and Gluten-Free Smoothie Bar.  You can find them on the Sunshine Coast in Queensland, Australia at the Kawana Famers Market every Saturday & The Noosa Farmers Market every Sunday.


Author: sisters

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