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Nutrient Rich Smoothies

A smoothie is a cold, blended drink made up of fruit and/or veggies, liquid such as juice, yogurt or milk, and other nutritional add-ins such as nut butter, super greens or protein powder, and decorated with more fruit, nut and seed sprinkles.

Differing from a juice, all the ingredients are whizzed together in a blender. This means you get the benefit of all the fibre as well as the nutrients.

Smoothies are a great way to pack in the nutrition without a lot of effort. There are many varieties of smoothies such as green smoothies, fruit smoothies and smoothie bowls.

Your Smoothie Tutorial:


Smoothies are all about finding that perfect ratio of fruit to liquid for you. In a basic smoothie recipe, we have about 1 cup of liquid to 2 cups of fruit and veggies.

You can also add ice if you like.

  • 2 cups fruit or veggies - banana, strawberries, carrot, mixed berry, pineapple, mango, spinach, avocado or whatever you fancy. Frozen fruit works well.

  • 1 cup liquid - milk, low fat yoghurt, soya milk, nut milks, coconut water or water

  • Personal additions - nut butter, protein powder or super greens powder

Now it’s time to add all of your ingredients to your blender. Remember that you can always add more liquid, but you can’t take it away! Blend on high until everything is smooth.


Once you’ve got your smoothie recipe at the desired consistency, it’s time to serve. You’ve got choices: glass or bowl. Smoothie bowls look picture perfect, but you can keep it classic with a glass. Don’t forget about the toppings. Choosing from a selection of nuts: almonds, walnuts, cashews, seeds: linseed, pumpkin, sesame or chia and fresh fruit: berries, banana slices or blackberries picked from the hedgerows. If you prefer to whizz the nuts and seeds into the smoothie that is just fine too – just add them with the fruit and veggies.

Best Blenders for your Smoothies

Ninja, Vitamix, Kenwood & Bosch all have good blenders. Entry price points are around £20 for a hand-held blender, with a good stand-alone blender at £35 and if you want to push the boat out then Ninja and Vitamix have some super whizzy ones. In essence the more you invest the easier and quicker the blending process is.

Happy eating….and drinking,

Nina Thomas

Registered Associate Nutritionist

Bridgford & Bingham Nutrition

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