Build a Better Smoothie: Make It a Meal, Not Just a Drink
Still hungry an hour after your smoothie? Here is how to combine ingredients so it actually works as a meal — layer by layer, in the right order.
1Base Liquids
Brew 1 litre of strong tea to use as a base for your smoothies. Base liquids can be made from different herb combinations — either commercially available tea bags, or home-brewed from bulk herbs.
When using bulk teas and herbs, simmer the herbs in 2 litres of hot water for 10–15 minutes, then cover and turn off the stove. Allow to cool for 20 minutes before straining and discarding the loose tea.
Herb mixes to use
- Ashwagandha root, powdered — 1 T
- Lemon balm leaf — 2 T
- Cinnamon (fresh), ground — ½ t
- Rosemary (fresh), chopped — 1 T
- Elderberries, dried — 2 T
- Slippery elm bark, powdered — 1 T
- Green tea, loose — 4 T
- Turmeric (fresh), ground — 1 t
- Hawthorn, dried — 2 T
- White willow bark — 2 T
Using commercial teas instead
Brew as directed and let the tea steep 10–15 minutes. Let it cool for 20 minutes before discarding the bag. Brands available in New Zealand include Pukka, Clipper, Oku Kawakawa, Organic India, Planet Organic Tulsi and Yogi. Good types to choose:
- Green tea
- Nettle tea
- Licorice tea
Once your tea and herb mixture is brewed, place 120–180ml in a blender. Store the remaining liquid in the refrigerator for 7 to 10 days.
2Juices
Choose an unsweetened, pure 100% fruit juice. Place 60–120ml of the chilled juice in the blender. Good options include:
- Cranberry juice
- Pomegranate juice
- Dark cherry juice
- Purple grape juice
- Orange juice
3Fruit
Add ½ cup of unsweetened fruit (preferably organic) to the blender. Avoid processed fruits containing added sugars, sweeteners or syrups.
- Apple (or unsweetened applesauce)
- Peach
- Banana
- Pear
- Berries (blackberries, blueberries, raspberries, strawberries)
- Mango
- Melon
- Pineapple
4Vegetables
Next, add a cup of any seasonal leafy greens or other whole vegetables of your choice:
- Avocado
- Mint leaves
- Beetroot
- Courgette
- Cucumber
- Dark leafy greens (chard, kale, spinach)
5Protein, Flax & Ice
This is the step most people skip — and it is the main reason a smoothie leaves you hungry an hour later. Add one of the following:
- Protein powder (e.g. Opticleanse, Brainsustain, Fit Food Complete) — 1 scoop
- Whole oats, soaked overnight in milk (almond, dairy, soy) — ½ cup
- Nut butter (almond, cashew) — 1 T
- Yoghurt or kefir (soy or dairy) — ½ cup
- Soy powder — 2 T
Flax seeds
Add 1 to 2 tablespoons of ground flax seeds (or flax meal) to the blender. Store extra ground flaxseed in the fridge for up to 3 to 4 weeks.
Ice
Add ¼ cup of crushed ice to the blender if you like your smoothie cold. Blend everything until it reaches the consistency you prefer.
Common Questions About Smoothies
Why am I still hungry after drinking a smoothie?
Almost always because it is missing protein and fat. Fruit and juice alone spike and drop your blood sugar quickly. Adding a scoop of protein, a tablespoon of nut butter or ground flax turns a drink into a meal that holds you for hours.
Does a smoothie count as a full meal?
It can, if it is built properly — a base liquid, some fruit, a full cup of vegetables, a protein source and a healthy fat. Built that way it is nutritionally comparable to a balanced plate.
Can I make smoothie base liquid in advance?
Yes. Brew a litre of herbal tea base at a time and keep it refrigerated for 7 to 10 days, using 120–180ml per smoothie. Ground flaxseed also keeps in the fridge for 3 to 4 weeks.
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