How To Create A Healthy Smoothie While Saving Time?

July 22, 2020

Create A Healthy Smoothie

How to create a healthy smoothie while saving time?

The key to making great smoothies every morning? Preparation! Making a smoothie for breakfast seems like the quickest and easiest solution for rushed mornings. On the other hand, sometimes we may lack inspiration and therefore end up with a smoothie that we don't like, or a smoothie that has not enough nutrients and which may not support us for very long...

In this article, I present my tips to prepare the food you use for your smoothies, ahead of time. I say it often, an organization is a key! This way, you'll always have the food you need to make great smoothies fast. I also decided to create a guide (you can find it a bit further down) to help you diversify your smoothies and, therefore, never get tired of drinking them!



A smoothie always has a liquid base (usually one to two cups of liquid is enough). To make sure you always have some on hand, you can prepare Mason jars in advance containing the necessary amount of liquid for your smoothies. If you like very cold smoothies, you can also freeze them in ice cube molds and store them in the freezer in an airtight container to have it ready. 



Fruits are the best ingredients to give your smoothies a sweet taste! These also cut the bitterness of the vegetables (if you decide to add some). I highly recommend using frozen fruits to give your smoothies a creamy texture. Again, to make it easier and to make sure you always have some on hand, freeze some fruits and keep them in the freezer!

I suggest you freeze a large variety of fruits so you have multiple choices when making smoothies. When freezing fruits, it is ideal to peel and cut it, then spread it out separately on a sheet (this step helps prevent them to stick together). They should be frozen for a few hours on the sheet and then stored in an airtight container/bag.



Here are some things I don't do often enough: put veggies in my smoothies! In addition, to increase the fibre, vitamin, and mineral in your smoothies, they have the power to make them even creamier!

To prepare them ahead of time, it is best to steam them and then freeze them (proceed in the same way as with fruit for freezing). Steaming them will make them more digestible while retaining their good nutrients.


Complex carbohydrates

Complex carbohydrates are essential for breakfast. We tend not to use them enough in our morning smoothies when they allow us to start our day energetically and, above all, they allow us to be satiated longer. Oats, sprouted wheat, and puff quinoa are examples of complex carbohydrates. 


Seeds & Nuts

Seeds and nuts provide not only protein and carbohydrates to your smoothies but also fibre, healthy fats and many other vitamins and minerals. I advise you to create a jar in which you will make your own mixture of favorite seeds and nuts that you will always have on hand to make your smoothies!



It's no secret that protein is essential in our diet and therefore in our breakfast too! It can be found in many foods such as soft tofu and some plant-based yogurts which will add a creamy texture to smoothies. My favorite protein source for my morning smoothies?

The Vegan Pro from Raw Nutritional, which adds a delicious taste to my breakfast. Be sure to always have some in your pantry. 



This last element is intended to enhance the flavor. The tastier your smoothies are, the more you'll want to drink them! Have fun trying different flavor additions to diversify the taste. This way, you are less likely to get tired of them! Mint leaf, cinnamon, and coffee are all flavor-enhancing ingredients you can have in your kitchen. 

Here is an infographic presenting the main foods to use for your smoothies! There are many to choose from and the goal is to have fun trying out different mixes.

This list can help you prepare in advance the liquid base of your smoothies, the freezing of your fruits and vegetables, your mixture of seeds and nuts and it will allow you to make sure you have complex carbohydrates and different flavor choices on hand!

 Screenshot this infographic so you can refer to it anytime. 

I hope you find this article useful and that it will make your mornings easier and, most importantly, make your breakfasts nutritious and fun! If you are tired of drinking your breakfast, remember that there is always the possibility of creating smoothie bowls with the same ingredients. You just need to add less liquid to obtain a perfect mixture!

By Katia Bricka 
Writer at RAW Nutritional

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