everything you need to know about how to make really healthy smoothies

i'll tell you my guideline for my favorite kind of breakfast:
a nourishing, energizing smoothie that...

  • satisfies you
  • won't mess with your insulin too much (unlike most smoothies)
  • is not as acidic as usual smoothies
  • provides you with pretty much all nutrients you need for the day
  • has anti-inflammatory properties.

the ingredients are particially variable or optional:


  • my favorites: mango, strawberry, blueberry, coconut, peach
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  • berries (they also add a really cool colour ;)
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  • bananas (they are key to a smooth consistency)
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  • extra juicy taste: ananas, grapes, kiwi, oranges, pomegranate
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i recommend to use about 3 - 5 different kinds of fruit (depending on what you have at home and what is in season atm), so you have a good range of different benefits and a variety of vitamins and nutrients.

what are their superpowers?
+ especially berries are rich in antioxidants, which protects your skin from free radicals and prevents cells from aging. therefore they also prevent cancer
+ they give you quick energy but not an intense blood sugar spike like juices or a typical western breakfast

^ more about sugar ^

+ they provide a lot different essential elements and vitamins that your body needs to get regularly to function properly
+ they taste fresh and alive!! :)

P R O T E I N & F A T

- avocado
- yoghurt or a vegan option
- nuts: walnuts, almonds, halzelnuts, ...
- seeds: sunflower, pumpkin, chia, ...
- dried fruit: goji, cranberry, figs, dates(<3), ...
- coconut water/oil/milk/pulp

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- ginger (preferably fresh)
- cinnamon
- cacao
- turmeric (as dried spice or fresh root)
- matcha

1. ginger and cinnamon boost your metabolism and will give you a nice wake-up effect.
2. cacao can have mood improving effects since it contains serotonin and other neurotransmitter
3. turmeric has amazing properties: it protects especially your liver and your brain cells and can even regenerate and diminish damage.
4. matcha is green tea powder and contains a lot of "good" coffein, which works different than it does in coffee. you don't get the typical "3h of restlessness" but an improved ability to focus for the whole day.
if you use enough of it, you can replace your coffee with it.

also a great alternative to coffee, but without the coffein and even more benefits:

^ this is the perfect drink to get all the benefits from ayurvedic spices ^

A E S T H E T I C S !

go crazy and decorate your amazing, energy boosting drink!! :3
you can either just put all ingredients in a blender, or...

  • ombre and layers: mix two different fruit combinations and add them into one glass
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  • sprinkle some details on it:
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  • layer in a mason jar -> best breakfast to go!
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  • diversify it to make a fruit bowl:
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  • decorate the glass:
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  • fruit pizza: rather impractical but looks really fun
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i hope you enjoyed this article :)
stay hydrated and healthy! <3
send me a message if you have questions or ideas for articles you'd like to read :*

xx, a random girl from the internet

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