As the weather warms up and I find myself filling any spare time that I've got tending to seedlings, planning my front yard garden beds, taking slow, sunny walks and enjoying late night porch-hang-outs, my desire for a warm, comforting meal begins to fade. 

A well prepared smoothie can stave off hunger and food cravings for several hours, allowing for active, productive work in the beautiful sunshine or at the gym, as well as strong focus at work or school. Smoothies are also a great way to get many common superfoods into the body; particularly if you're not comfortable incorporating them into a meal (how does one cook with Aloe Vera Juice?).

While the list for good smoothie ingredients is endless, there are some basic categories of nutrients that should not be over-looked while building your custom smoothie-meal. After-all, this is your chance to really cram in those important vitamins, minerals, phytonutrients, fibre, micros and macros!

I've compiled a cute little chart containing the most important categories of nutrients that should go into your smoothie, containing some of my favourite food examples. Pick one or two from each to suit your dietary needs.

Here are some examples:

If You're Following a Keto Diet:

High Fat Ginger Turmeric Smoothie

• 2 tbsp hemp hearts
• 1/4 of an avocado
• Small handful of baby kale
• 1 scoop prebiotic fibre supplement
• 1 tsp turmeric powder
• 1 probiotic capsule, opened
• 1/2 inch piece of ginger
• Juice from 1/2 a lemon
• Full fat coconut milk to cover
• A few drops of liquid stevia

If You're Working - Out at the Gym or Out in the Yard:

Blueberry Matcha Energy Shake

• 1 scoop BCAA's
• 1 tbsp MCT oil
• 1 scoop greens powder
• 1/2 banana
• Handful of blueberries
• Splash of beet kvass (SO energizing) or kefir 
• 1 scoop ashwagandha
• 1 scoop matcha green tea
• water to cover
• 1 - 2 tbsp whole chia seeds (add these babies after pureeing your smoothie and stir them in)

If Your Smoothie is a Basic Meal Replacement:

Tart Cherry & Cinnamon Smoothie

• 1 scoop quality whey or plant-based protein powder (your plant-based protein powder should be fermented or sprouted)
• 1 tsp fish or algae oil
• Leafy greens combo or powdered greens complex
• 2 tsp ground flax
• 1/4 cup white beans (they don't offer any flavour and act as a wonderful source of fibre, carbs and make a great smoothie emulsifier!)
• Mixed frozen berries
• 3 tbsp unflavoured kefir or 1/2 container of unflavoured Bio-K
• 1 tsp ground ceylon cinnamon (wonderful for blood sugar control & inflammation!)
• Fresh lemon juice
• Water or fresh fruit juice to cover
• 1 tbsp Tart cherry concentrate to sweeten (fights joint pain and inflammation)

If You're Following a Paleo Diet:

Pumpkin & Turmeric Hemp Seed Shake

• 3 tbsp hemp hearts (for 10g of protein)
• 1/4 piece avocado
• Mixed leafy greens
• 1/4 cup pumpkin puree
• 1 tsp turmeric powder (or small piece of fresh turmeric root)
• 1/2 tsp powdered ginger (or small piece of fresh ginger)
• Probiotic capsule 
• 3 tbsp aloe vera juice 
• Cashew milk to cover
• 1 - 2 tsp maple syrup
• 2 tsp whole chia seeds (add these guys after pureeing smoothie and stir them in).

For IBS or a Sensitive Digestive System

Hot Pink Oats & Ginger Smoothie

• 1 scoop collagen or beef based protein powder
• 1 tsp fish oil
• 1 handful of baby kale
• 1 scoop prebiotic fibre supplement 
• 3 tbsp oats, soaked for 30 minutes in a small amount of water
• 1 scoop beet crystals or soaked goji berries
• 3 tbsp unflavoured kefir or probiotic capsule
• 1 tsp powdered ginger or a small amount of fresh ginger root
• 3 tbsp aloe vera juice
• Water to cover

If You're Making a Kid-Friendly Smoothie:

Fruity Breakfast Smoothie

• 1 scoop unflavoured greek yogurt
• 1/2 tsp lemon-flavoured fish oil
• 1 scoop kids greens formula (Genuine Health Makes a great one) or 1/2 serving of basic greens formula OR small handful baby greens.
• 1/2 scoop prebiotic fibre (Renew Life makes one called Clear Fibre and it's completely flavourless, colourless and textureless)
• Frozen banana
• Frozen mixed berries
• 1 tbsp unflavoured kefir
• Pinch of Ceylon cinnamon
• 2 tsp aloe vera juice or squeeze of lemon juice
• Water or fresh juice to cover (I often combine fresh OJ with water)

You can create your own smoothie chart or add to the options that I've provided. There are many different "superfoods" and greens formulas on the market, and many MANY protein powders and natural sources of protein that are delicious in a smoothie, all to suit your individual needs.