If you’d like to add a little more substance – fiber, protein, and healthy fat – to your diet, try creating your own smoothie blend following the recommendations below. Smoothies are a great way to add concentrated nutrients to the daily diet… and they’re easy to digest, so they give the metabolic system a break.
  1. High-quality Protein – This gives you energy. Try adding protein powder, yogurt, kefir, nuts, or even tofu.
  2. Healthy Fat – Many nutrients need fat in order to be properly absorbed into the system. Plus, fat (as well as the fiber in a smoothie) will also provide satiety, making you feel fuller longer. Try nuts, nut butter, chia/flax seeds, coconut oil, etc.
  3. Something Green – Raw spinach, kale, or chard will alkalize the pH of the blood while their fiber promotes the release of toxins through the stool. It also takes longer to break down greens, so it keeps us fuller longer, plus greens are packed with all kinds of vitamins, minerals, and phytochemicals.
  4. Something Sweet – Although it’s not necessary, something sweet always adds a delightful taste to morning smoothies. Try a banana for a sweet and creamy smoothie, or a few dried dates, berries, mango, apple, melon, etc.
  5. Anything Extra You Love for a Boost – To add extra nutrients, try cucumber, carrot, mint, coconut water, etc.
  6. Avoid – flavored yogurt, canned fruit in syrup, and sweetened fruit juice or concentrate which are all high in sugar.

via bauman college