Your Custom Smoothie Guide

SmoothieSmoothies are an easy way for everyone, including people with active IBD or other health conditions that require a low roughage/fiber diet, to eat more fruits and vegetables. At times my patients grimace when I suggest adding vegetables but don’t knock it ’til you try it. Including vegetables adds valuable nutrients without too much sugar or too many calories.

Given the endless possibilities of smoothie combinations, I’ve created a Custom Smoothie Guide to help you make delicious and healthy smoothies. Be creative and experiment until you find combinations that you enjoy.

CUSTOM SMOOTHIE GUIDE

Step 1: Choose a liquid/base (1/2 cup is usually enough)
Water
Organic milk or lactose-free milk
Unsweetened milk substitute (e.g. soy, almond, rice, coconut milk)
Coconut water
Brewed iced tea
Vegetable juice
Plain yogurt
Organic silken tofu

Step 2: Choose 1-2 fruits
Apple
Banana (frozen bananas add a smooth/thick consistency)
Berries (frozen berries last longer and are available all year)
Dates, without pit
Grapes (frozen work very well)
Mango
Nectarine/Peach
Orange/clementine/tangerine
Papaya
Pear
Pineapple

Step 3: Choose 1-2 vegetables
Dark leafy greens (e.g. spinach, Swiss chard, kale, beet greens)
Beets, cooked without the skin (pairs well with chocolate)
Carrots
Celery (keep in mind that this is full of water so might need to cut back on liquid)
Cucumber (keep in mind that this is full of water so might need to cut back on liquid)
Pumpkin, cooked or canned (pairs well with cinnamon and vanilla)
Sweet potato, cooked

Step 4: Choose a fat and/or protein
Avocado
Chia seeds (chia seeds will thicken your smoothie)
Coconut oil or shredded coconut
Flax seeds or flax seed oil
Nuts and nut butters (e.g. almond butter)
Peanuts and peanut butter (pairs very well with banana)
Protein powders, choose organic without artificial sweeteners and be careful of sugar content
Sunflower seeds and sunflower seed butter (excellent choice for people with nut allergies)

Step 5: Choose an extra
Cacao nibs
Extracts (e.g. vanilla, mint)
Ginger
Oats
Pomegranate seeds
Spices (e.g. nutmeg, cinnamon)
Unsweetened cocoa powder
Ice cubes

Need a couple examples? Check out my Beginner’s Green Smoothie and Fruit and Spinach smoothie.

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