How to Make a Superfood Smoothie: 5 Smoothie Combinations

A superfood is any food that contains high levels of compounds (such as vitamins, minerals, antioxidants, fatty acids) thought to provide health benefits. Although superfoods may seem like a recent trend, with ingredients like açai, cacao, and maca root powder taking center stage, the term has been around since 1915 when a major fruit company first used it in a marketing strategy to sell bananas. There is no scientific definition of a superfood, and the word is primarily a marketing term, but certain foods do pack a nutritional punch. Dark leafy greens like kale and spinach contain vitamin A, vitamin C, vitamin E, vitamin K, iron, potassium, calcium, dietary fiber, and antioxidants. Nuts and seeds like walnuts, hemp seeds, flaxseed, quinoa, and chia seeds are a source of protein, magnesium, and fiber.

The first step in creating a superfood smoothie is to choose a few main ingredients and build from there, adding complementary flavors and textural elements. Here are some other tips to get you started:

1. 1. Use healthy fats for creaminess. For creaminess, use healthy fats like coconut milk, plain Greek yogurt, kefir, peanut butter, or almond butter, which bring the added benefit of protein. Avocados also give smoothies a velvety texture.
2. 2. Use ice to add texture. To achieve a cold, slushy consistency, add a scoop of ice cubes to the mix to balance the fresh ingredients.
   
3. 3. Use pure fruit juice to reduce sugar. Some smoothie recipes contain a lot of sugar due to the inclusion of juice blends. When shopping for ingredients, look for pure fruit juices instead, or consider using plant-based milk, like almond milk. Add some sweetness and dimension with alternative sweeteners like agave nectar, honey, stevia, maple syrup, or date syrup.

Superfood smoothie recipes are best when they’re flexible. Use any of the following flavorful combinations as a starting point:

1. 1. Peanut butter and jelly: Recreate the PB&J classics with frozen strawberries, frozen sliced banana, peanut butter or almond butter, and vanilla almond milk. For a little extra crunch, toss in a spoonful of cacao nibs.
2. 2. Mango lassi: Combine the best parts of Indian lassi and chai with frozen mango, peach, plain Greek yogurt, three pitted dates, half a banana, a splash of fresh orange juice, and ⅛ teaspoon each of ground cardamom, cinnamon, and turmeric.
3. 3. Fruits and green veggies: Make a tangy green smoothie with chopped kale, spinach, frozen pineapple, a scoop of spirulina (edible dried blue-green algae which gives smoothies an electric-green hue), and grapefruit or apple juice.
4. 4. Berry medley: Channel summertime with a simple berry medley—frozen raspberries, blueberries, strawberries, and blackberries—blended with cherry juice, yogurt, a scoop of chia seeds, and a drizzle of agave nectar.
5. 5. Oat and fruits: Elevate any breakfast smoothie by adding rolled oats: they create a thicker texture and make the drink more filling. Combine oats with banana, frozen blueberries, nut butter, a teaspoon of maple syrup, and almond milk.
   

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