Smoothies are like a get-out-of-jail-free card in a healthy diet because not only are they tasty, but you can jam a bunch of ingredients in just one glass. Knowing what to put inside your smoothie can save time, money and it can increase your nutrient intake.

Step 1: Choose your liquids

For starters, you need some sort of liquid base; however, be aware of using juices as it may contain a ton of sugar that can make your drink a meal. Below are some example liquids you can choose from

• Milk
• Almond milk
• Coconut milk
• Plain Yogurt
• Water
• Coffee

Step 2: Choose your fruits

Fruits adds flavour, fiber and structure to your smoothie. Many people ask which is better: Fresh or frozen fruits? To that, I say they’re both equally good, but in the end, It all comes down to personal preference. If you like to have a more thicker smoothie, frozen fruits are they way to go, while fresh fruits are for thinner smoothies. I prefer frozen fruits more since I like my smoothies to be cold. Here are few fruit ideas for your smoothie

• Strawberries
• Blueberries
• Raspberries
• Mango
• Banana

Step 3: Add-ins

Sweeteners: Honey, dates, maple syrup, raisins

Thickening add-in: Cashews, almond, avocado, peanut butter, almond butter

Nutritional add-in: Ground flax seeds, chia seeds, hemp hearts, protein powder, turmeric, green powder, etc.