Moving to a plant based diet means you are changing everything about your lifestyle. You are not only getting rid of and replacing certain foods, you are changing your body as well. Plant based smoothies can be a great support for you in this process.
For the first few weeks, your body will be making an adjustment to the new lifestyle and you will need to boost your immune system as well as protein and nutrient levels for your energy. One way you can do that is to reap the benefits of smoothies for a plant-based diet.
Benefits Of Plant Based Smoothies
Flushing Your System Naturally
When you first start on a plant-based diet, you may start to notice some digestive issues. This is usually because you are trying to flush out the toxins and meat by products that may be left behind in your system. This can cause constipation.
Plant based smoothies give you an option to get the fiber and nutrients you need into your system in a pre-broken down form. Your body can digest this easily and push it through your digestive system. This helps keeps the colon and liver flushed out and helps reduce bloating and inflammation as well.
Full Meals With Full Nutrients
You may find it difficult to make a general transition to a plant-based diet at first because you may experience fatigue. You may feel like you aren't getting enough protein or that you are dehydrated as well. Smoothies can help with that greatly. Not only do they deliver hydration to your body, they also can be a meal replacement.
You can give yourself more foods through a smoothie than you could eat in one sitting. For example, a banana smoothie can contain upwards of 6 ripe bananas, along with other plant-based foods. That is not something you may be able to take on as a regular meal option.
One of the issues that many people trying to live a healthy lifestyle is the need for supplements. This can be due to not having the right nutrients in the meal planning and prep stages, so supplements are required. You may also find that no matter what you do, you may seem to be lacking in certain nutrients.
For some people this could mean taking more than 6 or even a dozen supplement options a day. A smoothie can replace these by allowing you to get everything you need, in the dosage you need, without extra supplements.
By keeping these benefits in mind, you can ensure that you are developing the right menu plan and getting everything you need in a day without eating all day. Remember, you don't have to stick to the same smoothies all the time. You can mix it up, add more superfoods, and use vegan friendly options to add to your smoothies as well.
Main Components To Change For Plant Based Smoothies
You may already know that dairy is an issue since it is not plant-based. Unfortunately, you may not know how to replace it in smoothies if you are used to using yogurt or even whole milk as a base. You can remove the dairy and instead use orange juice to replace it.
You can also forgo the option of juice or milk and use just the fruits and some water. If you are worried about using tap water or even filtered water, try using coconut water to help boost the immune system and the benefits of the smoothie.
Another option is to use plant based "milk" like pure soy milk, oat milk, almond milk or coconut milk. This is really natural without added sugar.
Change From Powder To Plants
In most smoothies, you may be used to using a protein powder to give you not only your protein, but also some other nutrients you are trying to get into your diet. The problem with using powders is that you are not always getting a total plant-based product.
Even some that are labeled plant-based may not be once you start adding the processes the powder goes through and the preservatives it has in it.
Since this is the case, you want to swap out the protein powder for plant based superfoods that have protein. This will give you the same result from an organic source with no processing or preservatives.
Change Up Your Greens and Fruits
You may get into a routine when it comes to your smoothies. This routine is due to people wanting to maintain a certain amount of nutrients in each smoothie. They figure if nothing is wrong with the smoothie, then there is no need to change it or swap it out.
This is especially true if the smoothie is already a plant-based option. The truth is, your body may get used to the smoothies and it can cause issues overtime. Bloating, inflammation, and constipation can occur. To avoid this, go ahead and change up your greens and fruits every two weeks. This will help keep a rotation and keep nutrients going into your body at a normal rate.
You may be wondering how to change these main components and ensure that you are getting true plant-based options and organic foods. Instead of looking for labels that are plant-based simply look for vegan options.
The vast majority of the vegan options out there are not only organic, but also non-GMO. This will make finding the organic foods easier.
How To Make A Plant-Based Protein Smoothie
One of the reasons that many people on a plant-based diet use smoothies is to either get in more of their daily nutrients or to get more protein into their diet. If you are attempting to get more protein into your plant-based diet, then you may be looking at smoothie ingredient options.
You can use a protein based powder, but often times these may not give you the results you want. Here are the steps to make a non-powder plant-based protein smoothie.
Check Your Superfoods
It doesn't really matter if you are making a green, fruit, or mixed smoothie. What does matter is that you are getting enough protein. This means you need to double check your superfoods and find the ones that are rich in protein. Make sure you have several options for fruits and for vegetable based options.
Make sure that you can mix them up and keep your routine fresh. Also, check for superfoods that are easy to come by near you. It won't help if you find the ideal superfood, but have no way to obtain it.
What Liquid Should You Put In Your Protein Smoothie?
Most smoothies are based with either water, coconut water, or juice. You can use nut based or plant-based milks like soy, almond, and coconut as well. You may not think it matters what you choose, but the truth is, some options work better than others with specific types of smoothies.
For example, a banana smoothie with mangoes and vanilla sugar crystals or powder is already creamy when it is made. Adding water can make it too watery and loose it's flavor. However, adding a creamy base like a nut based milk will keep the smooth consistency and flavor.
Are Ripe Plants Right For Your Protein Smoothie?
Okay, so it sounds silly but ripe fruits are the right fruits and so are ripe vegetables. You don't want to have a rock hard pear in your smoothies. Everything needs to be ripe to work well, blend well, and go down well. With that in mind you may be wondering what that has to do with your protein.
The truth is, some fruits and vegetables excrete more protein and nutrients when they ripen rather than any other time. So, if you are using ripe foods in your plant-based smoothie, then you are getting them at the best time and the most protein packed.
The ultimate key to making a plant-based protein smoothie is to look at your superfood options. You may be surprised to find that certain superfoods have a lot of protein. You can also use nut based butters to help boost your smoothies.
Just make sure everything is labeled organic and vegan.
How To Add More Protein To Your Smoothies?
So, you have been using protein powder or using a traditional type of protein based smoothie recipe that you found online. The problem is, you may be noticing you are not getting the amount of protein you really need.
With that in mind, you may be looking at some other ways to boost your protein in your smoothies.
Here are a few of the ways you can add more proteins to your plant based smoothies without sacrificing flavor:
Nut butters are one of the easiest ways to add more protein to your smoothies. You can add it a tablespoon at a time. If you bought the nut butter from an organic source, you will have an easier time since the nutrient chart will show how many servings of protein are in each tablespoon. Make sure the nut butter is creamy and is at room temperature.
Nut Based Milks
If you don't want the thickness or sweetness that a nut butter adds to your smoothie, consider adding a nut based milk instead. You may be surprised to find that nut based milks contain a large amount of protein along with calcium and other nutrients. If you are used to using dairy milk or yogurt for your smoothies then this will be an ideal swap and easy to relate to.
Bee pollen is something that many people do not think of when they think of protein. You can buy bee pollen in many forms including capsules and crystals. You can drop them into your smoothie fairly easily. For comparison, bee pollen contains five to seven times more protein than beef.
Hemp is full of protein with over 36% of the product being based in protein. Hemp also has Omega 3's which can be very beneficial in a plant based diet plan. Hemp can be added in seed form to smoothies and can digest easily. You can also find hemp powder, hemp sugars, and other forms of hemp to add to your smoothies.
Chia seeds are becoming increasingly easy to find. They can be added to most anything like oatmeal and even into yogurt. Chia seeds can just as easily be added to your smoothie to boost your protein content. Chia seeds contain 4.7 grams of protein per ounce.
These are just a few of the ways you can use. Some of the easiest ways are listed here. You can also boost your protein in your plant based smoothies by going with a fully overblown superfood option as well. If you are still experiencing issues then consider checking your other mineral levels as well.
Ingredients For Green Plant Based Smoothies
There are several ways you can boost your plant-based diets and smoothies. Unfortunately, many of the options out there are very fruit filled or sweet due to some other ingredient, like peanut butter for protein.
There are very few options that incorporate the greens that you need for the day in an amount that works well for smoothies. Here are some ingredients that are not normally mentioned as part of green smoothies to give you a solid plant-based nutrient rich option.
Wheatgrass is one of the first ingredients you need to consider for a green plant-based smoothie. There are several reasons for this. The first is the large amount of benefit you get from this anti-cancer and cancer fighting grass.
The second reason is because wheatgrass is so easy to grow in your own home. This means that even if it is not easy to find locally, you can grow it and have it ready fresh on a daily basis. Wheatgrass is also very rich in protein and can be a protein boost for your green smoothie.
Dandelion can be used for a number of things and is listed as a major superfood. You can find it growing in most wild areas and all aspects of the plant can be used. Dandelion greens can be used in green plant based smoothies to boost your iron content. They also contain folate and magnesium.
You should have kale at least once or twice a week to gain the benefits it can bring to you. If you don't like the taste of kale when it is steamed or when it is raw, then in your green plant based smoothies may be the ideal option. Kale has a large amount of iron and is an anti-inflammatory superfood.
This can be vital if you start a new workout plan and you start to feel like you are getting stiff and inflammation is becoming an issue. Kale can help reduce the inflammation in joints and can help with mobility. In addition to these benefits, kale can bring a large amount of fiber into your system without adding many calories or fat.
It sounds odd but seaweed can be a wonderful edition to green plant based smoothies. The main reason to use it in a green smoothie is to boost your Omega 3. It can give you the same benefits as a salmon dish or other fish.
You can mix these ingredients to make a massive superfood green plant-based drink. You can also add these ingredients to the more common smoothies like the Green Goddess Smoothie to give them a boost.
Nutrient-Packed Vegan Smoothie Recipes
When you’re ready to make your plant based smoothies, a good place to start is by focusing on better nutrition with those smoothies. This ensures you are making a healthy smoothie that is vegan-approved, but also has all the important nutrients you need while on a plant-based diet.
Here are some different options to try out:
Berry And Kiwi Smoothie
When you want a smoothie that isn’t using any dairy, but packs a big nutrient punch, you want to look at the combination of fruits and veggies you are using. Instead of just a berry smoothie, add other fruits like kiwi to offer even more health benefits to it.
The berries and kiwi are both loaded with antioxidants, plus have vitamin C and lots of other nutrients. Try to use frozen fruit if you can, as that reduces how much ice you need. Strawberries and blueberries taste great with kiwi and can be added right into the blender. Peel your kiwi and add it, then use some orange juice so you can avoid any dairy in the smoothie.
This smoothie isn’t your ordinary green smoothie, but has some other ingredients to increase its overall nutrition and protein. You will start with basic green smoothie ingredients like apples and spinach, then add other fruits for more nutrition.
Along with that, add in a little peeled ginger, hemp protein, and spirulina powder. For the dairy, coconut milk and almond milk both work great with this smoothie recipe. If you add in a frozen banana, you don’t need to use ice with the green smoothie
Nuts, Cinnamon, And Maca Smoothie
Here is a smoothie that uses an interesting collection of ingredients to not only be good for a plant-based diet, but add in some extra nutrients at the same time. Plus, it will taste like you are eating a cinnamon cookie! You want to use almond butter and almond milk, plus some ground cinnamon, flax seed, dates, and vanilla extract.
Don’t forget the maca powder, and consider adding some hemp protein powder for a protein smoothie that is great to enjoy after a workout.
As you can see, there are many ways to add more nutrition to your plant based smoothies. You can go with different fruits, add in some greens, or go with additives like maca powder, nuts, and flax seeds. It is possible to have healthy and nutritious smoothies that are completely vegan-friendly.
5 Simple Make-Ahead Smoothie Packs
If you are interested in making plant based smoothies, you might be a little intimidated by all the work that goes into it.
However, you can plan smoothies like any other food, so you can quickly and easily add the ingredients to the blender in the morning or during the day.
You are able to do this by making smoothie packs, such as the following ones:
Banana And Blueberries
The first smoothie pack you can get ready is a simple one that includes bananas and blueberries. The thing that makes this so great is that while it only contains two different fruits, it will pack a massive nutrient punch.
Blueberries are one of the most nutritious fruits you can get your hand on, and also happens to be a leading source of antioxidants. Bananas are also loaded with lots of vitamins and minerals. All you need to do is add blueberries and sliced banana to a freezer bag.
If you want more of a variety with your smoothies, consider making one with tropical fruits. This provides a lot of room for customization, according to what your favorite tropical fruits are. Some to consider including are pineapple, papaya, mango, and kiwi. Then if you want it to be more filling and nutritious, you can add some greens, which will still be covered by the taste of all those sweet fruits.
You can get a smoothie pack ready that allows you to make a green smoothie as well. Green smoothies are an excellent option for getting lots of fruits and veggies in your diet, even if you are not accustomed to having a lot of them with your meals or snacks.
You can include greens like spinach and kale, along with any veggies you want, such as broccoli, carrots, and cucumber. It won’t taste too much like a veggie smoothie as long as you add a sweet fruit like apples to the blender.
Berries And Grapefruits
For an all-fruits smoothie, consider going with berries of your choice and some grapefruit. You can either add the fruit sliced up in a freezer bag, or you can have a bag of just berries, then when making your smoothie, add grapefruit juice instead of actual grapefruit pieces. Berries like blueberries, strawberries, and raspberries taste great when going alongside grapefruit.
Watermelon, Grapes, And Kiwi
This is an example of a fun smoothie pack you can make that includes a simple variety of fruits. You can see that while the fruits might not traditionally go together, it can use any fruits you happen to have in your fridge when prepping the freezer bags. Throw in some kiwi, a few grapes, and leftover slices of watermelon and you have the start to one of the delicious plant based smoothies.
Basic Vegan Smoothies Without Using Soy
When you are on a vegan or plant-based diet, you might assume you can no longer have smoothies due to the milk and yogurt often used. You may then decide that all smoothies use soy milk when they are vegan, but you have a sensitivity to soy. Luckily, it is possible to make some super delicious and healthy vegan smoothies without soy.
This first plant-based smoothie recipe is creamy and fruity, but doesn’t use any type of soy milk as a milk replacement. Instead, you can choose your own non-dairy milk, though coconut milk is preferred.
All you need is your coconut milk, a frozen banana, and peeled clementines. After this, you can choose to add other ingredients if you prefer, like more citrus fruit to increase the vitamin C, or even some nut butter especially if you are also using almond milk with the smoothie.
Almond Turmeric Smoothie
This is another smoothie made with non-dairy milk, allowing it to taste amazing even without using soy milk. This is also going to be super nutritious for you, since it uses turmeric, a spice that is loaded with important vitamins and minerals.
In addition to the powdered turmeric, you can add your favorite tropical fruits, such as pineapple, mango, and kiwi, along with dome medjool dates to add a nut flavor and increase the overall health benefits of the smoothie. You can make it thicker by adding a banana as well.
Berry And Non-Dairy Yogurt Smoothie
Many smoothies use yogurt to thicken them up, but since you want it plant-based, you just need to be careful what type of yogurt you use. There is non-dairy or vegan yogurt that works great with a mixed berry smoothie.
Combine the non-dairy yogurt of your choosing, either plain or flavored, with coconut milk, a banana, and your choice of berries. You can go with blackberries and raspberries, or add strawberries, raspberries, and blueberries. Use any combination you prefer. With a smoothie that includes berries, coconut milk is often preferred when you aren’t using soy, but you can definitely use a non-dairy milk or almond milk if you want.
All of these smoothies are not only plant-based and vegan-friendly, but they don’t use soy milk. Many people have an allergy or sensitivity to soy, so it shouldn’t always be the dairy-free alternative you use for smoothies.
Now you have a good reason to skip it!
How To Prepare A Plant-Based Smoothie Bowl?
Smoothie bowls are becoming very popular, not just because they are fun to make and pretty to look at, but they provide an excellent breakfast loaded with important nutrients your body needs.
Here are some plant-based smoothie bowls you can enjoy even on a vegan diet:
Berries And Coconut Smoothie Bowl
This first smoothie bowl is a simple recipe that lets you see just how you will put the smoothie bowl together. One thing to remember about smoothie bowls is that while many of the ingredients are the same as regular smoothies, there are some differences.
First of all, you need to make sure the smoothie itself is thicker since it is in a bowl and being consumed with a spoon instead of a straw. You will also add some extra toppings to the bowl. To make the smoothie bowl thick, add an extra banana, then use your non-dairy milk of choice, frozen berries, and some coconut.
The banana in this smoothie bowl should be enough to thicken it up. For the top, add more shredded coconut along with chia seeds and other toppings.
Green Berry Smoothie Bowl
Here is another smoothie bowl that uses berries, but it also provides a green bowl with veggies. For the veggies, choose any greens you want, like spinach or kale, then add in plenty of frozen berries.
Along with that, use coconut milk or almond milk, and a frozen banana to thicken it up. If it is frozen, you shouldn’t need to add ice, which reduces the water in the smoothie mixture and will help to keep it even thicker. You can also make it a little sweeter with a little bit of agave. For the top of this bowl, try slivered almonds and some berries.
Ocean-Inspired Smoothie Bowl
This smoothie bowl is not only delicious, but very pretty. It has a lovely teal color thanks to the combination of bananas and avocados. Avocados are great for a smoothie because they take on the taste of any fruit and additives you add, but really help to make a thicker smoothie bowl.
Add in some vanilla almond milk or vanilla soy milk, and raw spirulina powder for more color and nutrition. For a sweeter flavor, you can add in more fruit or just use fruit as toppings, like kiwi slices and blueberries.
Get creative with your smoothie bowl, and just remember to add your frozen banana to thicken up the bowl.
Plant Based Smoothies For the Morning
When you wake up, you might want something that is vegan-approved, but not necessarily the same oatmeal or piece of fruit you typically go for.
A good alternative is to choose breakfast smoothies that include ingredients you love for breakfast, like your favorite fruits, nut milk and nut butter, and even cocoa! Take a look at some of these plant based smoothies that are perfect for the morning.
Tropical Cinnamon Smoothie
The great thing about this smoothie is that not only does it use some fun tropical fruits that are ideal in the spring and summer, but it adds ingredients that you would typically want for breakfast, like bananas and cinnamon. Together, it is a wonderful mix of flavors and nutrition.
For the tropical cinnamon smoothie, you want to add a frozen banana with some coconut milk or coconut water for the tropical aspect, then add in some medjool dates to it. You can add in some almond butter and ground cinnamon as well to the smoothie before blending it up.
Banana Pineapple Smoothie
If you are a fan of fruit and orange juice in the morning, why not throw it together in a simple smoothie? This makes it something you enjoy in the morning, but that also gives you more energy and provides essential nutrition needed for breakfast.
You can either cut open a pineapple fresh or just used chopped pineapple from a can, then add in a frozen banana, and some orange juice. Ice should only be needed if you aren’t using any frozen fruit, otherwise you can just leave it out.
Chocolate Breakfast Smoothie
Some people want to have a chocolate taste with their breakfast smoothie, and you can still accomplish this while also having a plant based smoothie. What you want to do is use vanilla almond milk and unsweetened cocoa powder with vanilla extract, dairy-free chocolate chips, and rolled oats.
To add in sweetness, use maple syrup instead of honey like other recipes might ask for. You can also add in some banana and peanut butter if you want.
Remember that with any breakfast smoothie, you can beef it up, thicken it, and make it more filling by adding some oats. They don’t need to be cooked, since they are blended with the other ingredients and won’t turn out dry and hard to chew. This adds more nutrition and allows for a thicker smoothie ideal for breakfast.
I hope you liked the more general overview about plant based smoothies and the respective ingredients.
We don't provide exact recipes for all the smoothies, instead we give some ideas and possible choices so you can use your own creativity and choose what you like and at the same time support your health and wellbeing.