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7 Ways to Uplevel Your Smoothies (and Reduce the Sugar!)

 

7 Ways to Uplevel Your Smoothies (and Reduce the Sugar!)

Smoothies can be an easy and delicious way to pack in a serious amount of nutrition without having to give it too much thought. Not only that, but they're portable and easy to drink on the move, and also make nutritious meal replacements for days you may be particularly short on time. That being said, there is an art to making smoothies that are both pleasing to the taste buds and also have a balanced nutrition profile. For instance, a smoothie that contains just frozen fruit, bananas, and milk might have some vitamins, but it is high in sugar and low in healthy fats, protein, and trace minerals - it isn't very nourishing and may leave you hungry shortly afterward. On the other hand, a smoothie packed full of green superfoods, nut butter, and nutrient-rich, lower sugar alternatives will have a completely different effect on your overall energy levels and daily nutrient intake. 

Here are some top ways you can seriously level-up your smoothies!

Swap out the 'nanas

Bananas may be a smoothie shop staple, lending both creaminess and sweetness, but it turns out they're not required to make a smoothie thick and delicious. Both steamed sweet potato and avocado can be used as lower sugar alternatives - they'll thicken up the texture just like bananas and their relatively neutral flavor profile means they can be used in many different recipes. Try freezing them first, especially if your other smoothie ingredients are fresh (not frozen). Just make sure the sweet potato is steamed (or baked) and peeled first before freezing for the best and creamiest results.

Go nuts!

Nut butter shouldn't be confined to just sandwiches and toast - they're absolutely amazing in smoothies too. Not only do they make the texture and flavor more creamy and rich, but they're also chock full of healthy fats and protein, which means your blood sugar will be more stable after drinking your smoothie, even if you add higher sugar fruits like banana. Almond butter and coconut butter are always classic, fool-proof picks, or try pistachio butter or hemp seed butter for a more exotic pick. 

Check out all 17 Dastony stone-ground nut and seeds butters HERE

Superfood power

One of the easiest ways to amp up the nutritional value of your smoothies is to toss in some superfood powders. Try a high-quality green powder like Vitamineral Green or Pure Synergy - these options give you a huge bang for your buck because they contain many different superfoods in 1 product. They're also highly concentrated, so just a few tsp is enough to give you a serious nutritional boost. You could also blend in medicinal mushrooms, adaptogens, matcha powder, maca root, a superfood berry blend, or anything else of your choosing. The goal is to sneak in even more trace nutrients and antioxidants without having to fuss too much over it. 

Sneak in the greens 

While it may be challenging to sit down and get through a huge bowl of dark leafy greens, that same quantity of greens can be blended right into a smoothie and drank with ease. If you find yourself slacking in the greens department, this is one of the easiest ways to ensure you're getting plenty of green leafy goodness. The result is a flood of vitamins and trace minerals, extra fiber, and tons of antioxidants to fuel your day. Baby spinach is a great, mild-tasting green to start with, or try raw kale - just be sure it's de-stemmed first as the stems are very fibrous and will result in a funky texture.

Pump up the protein 

Long gone are the days when adding a vegan protein powder to your smoothie meant sacrificing both taste and texture (we're talking to you chalky-tasting and indigestible soy protein ...). Now there are plenty of amazing plant-based options that are organic, additive-free, easy to digest, and are also soy-free, and allergen friendly. If you're searching for a new protein option, Sprout Living makes a variety of plant proteins enhanced with functional superfoods - and they taste like real food, don't contain any added sugars, and the texture is silky-smooth. 

Just a pinch of salt 

Quite possibly the number one tip for making flavors pop - adding a pinch of salt. This step might not come intuitively if you're blending something sweet, but adding just a pinch of high-quality Himalayan salt will bring forward the flavors of your smoothie, as well as infuse your recipe with valuable trace minerals. Just don't go overboard - a small pinch will do. 

A touch of vanilla

Another flavor-enhancing tip, especially for those looking to cut down on sugar, is to use just a touch of vanilla extract or vanilla bean paste. This is a great hack to trick your taste buds into thinking they're getting something sweet and dessert-like even if the overall sugar content in your smoothie is quite low. For instance, if you're using frozen berries, some sugar-free almond milk, and sweet potato or frozen avocado instead of banana - adding a little vanilla will go a long way to make it more taste-bud-friendly!

7 Superfood Upgrades to Pack Your Meals with Flavor and Nutrition

7 Superfood Upgrades to Pack Your Meals with Flavor and Nutrition

When it comes to creating flavorful, delicious meals that are also bursting with nutrition, it’s all about making easy upgrades without any sacrifice. It turns out you can embrace simple, clean eating without having to settle for bland food that leaves you feeling unsatisfied. By incorporating these different ultra-healthy add-ons you can both enhance the flavor of your dishes while simultaneously upgrading their nutritional value and health benefits. These ingredients also happen to help support the body in a myriad of different ways - they can help boost alkalinity, decrease inflammation, increase energy levels, support healthy digestion, and aid in detoxification.

1. Fermented Foods

The gut is more than just the core of our body, it is also the core of our immune system. One of the main ways we can build up a strong immune system is by incorporating fermented and probiotic-rich foods into our daily diet. Things like cultured coconut yogurt, sauerkraut and kimchi, tempeh, natto, miso, and raw apple cider vinegar are all foods that can be incorporated right into your recipes and meals to add a boost of healthy flora. You can also try blending an organic probiotic powder like Sunbiotics into things like smoothies or protein shakes for extra beneficial bacteria for your gut. Your digestion and immune system will thank you.

2. Fresh Sprouts

An easy way to boost your overall vitamin, mineral, and phytonutrient intake is to eat sprouts on a regular basis. They are bursting with life energy! These can be alfalfa, broccoli, sunflower, lentil, or any other sprouts of your choice. You can find them at the health food store, or learn to grow them easily right at home. They’re a rich source of enzymes to help support more complete digestion, and they also contain plenty of potent plant nutrients and compounds that help protect our cells and ward off disease. They’re also a great source of easily digestible plant protein! Toss them on salads, soups, add them to sandwiches, or just munch on a handful as a snack.

3. Unrefined Coconut Oil

The human body needs healthy fats to thrive, and while fat is pretty easy to come by, the type of fat and overall quality is paramount. Unrefined coconut oil is a pantry must-have because it’s full of health benefits and is very stable cooking oil, which can’t be said for most vegetable oils. It is less likely to oxidize or go rancid when heated. It has a smoke point of around 280-365°, and can even be used to saute or roast vegetables. Coconut oil is also a great source of medium-chain triglycerides which have been shown to help boost metabolism, aid in energy production, and help keep blood sugar levels stable.

4. Himalayan Pink Salt

One of the easiest ways to add extra trace minerals to your diet is by swapping out common table salt for a pink Himalayan salt (or another high-quality sea salt like Celtic salt). While both table salt and Himalayan salt are comprised of mostly one element - sodium chloride - Himalayan salt contains up to 84 additional minerals and trace elements - making it a far superior choice. This can be very helpful in balancing electrolyte levels, especially in hot climates or after exercise.

5. Seaweeds

Speaking of mineral salts, seaweeds such as nori, pulse, kelp, dulse, arame, wakame, and kombu are all excellent sources of minerals, including iodine which can help protect the thyroid and may help stimulate weight loss. The mineral salts found in sea salt help build the blood and alkalinize the body. Sea veggies are also very cleansing and have been shown to help rid the body of heavy metals, toxins, and radiation. Try using nori as a wrap with brown rice or quinoa, roasted vegetables, and a yummy tahini sauce, or sprinkle some dulse flakes over your salad, soups, or avocado toast.

6. Fresh Herbs

There’s nothing quite like fresh herbs when it comes to adding flavor to food, yet it’s also easy to walk right past them on the produce rack, while you load up on more staple vegetables like broccoli, carrots, and zucchini. Don’t forget to include on your shopping list cilantro, parsley, chives, basil, and mint - add them to salads or find other creative ways to utilize them as garnishes to your existing meals. They contain plenty of vitamins, minerals, antioxidants, chlorophyll, and plant compounds that help boost the immune system.

7. Fresh Spices

If you tend to rely on powdered spices to flavor your food, try subbing some of those for the fresh stuff. Instead of dried ginger or turmeric, try using the fresh roots. They can be finely minced and used in recipes, juiced, or steeped to make fresh tea. You will get even more of the plant’s health benefits because the nutrients haven’t been degraded by heat and oxidation. That’s not to say dried spices are bad. There’s plenty of benefits to using things like dried cayenne which helps boost digestion and has antibacterial properties, and cinnamon which has been shown to help balance blood sugar levels.