How to improve your daily menu – Add a smoothie

There is one quite simple way to make your daily menu better: Somehow, add a smoothie to it. Breakfast, snack, side for a meal… Smoothie always work. The good side in it is, that with smoothies you can increase your veggie, vitamin, and basically, everything healthy but maybe a bit boring to eat -intake. At least I personally wouldn’t eat frozen spinach for a snack if I wouldn’t have the option to put it into a smoothie. If needed, you can add also protein and every kind of superfood and seeds into them.

Smoothies are also easy to make to taste good and you can always grab one to take away.

The only downside with smoothies is, that you really need a blender. Some years ago I would have counted one as a luxurious, extra kitchen equipment, now it is hard to imagine to live without one. You don’t have to buy the 700 € Vitamix, but you can get good ones also with around 90 – 120 €. Just make sure it has enough power to crush ice as well, and your smoothies will be versatile.

Internet is full of smoothie recepies, and after some trial and errors you propably learn your own favorite combinations. Lucuma works well with cacao, maca with dates, combining grapefruit might be challenging but mixing it with beetroot can be a nice suprise.

Some handy smoothie tips and tricks:

  • I think 80 % of smoothie recepies include “milk of your choice”, but quite often you can add just water. Water is my every-day preference as it is always available and free
  • Keep ready-sliced, frozen bananas in zip-plastic bags in your freezer –> always ready base for a sweet smoothie
  • Chia-seeds are super healty, but as they can absorb up to 9 times their weight water, it is better to let this happen somewhere elsewhere than in your stomach. I have a peanut butter jar of chia-seed – water mix in the fridge –> always ready, tasteless “pudding” for your smoothie base to add some protein and fibres
  • Frozen veggies are handy in general, especially spinach when you want to create something über-healthy
  • If and when you buy a lots of spinach at once, you can zip-bag and froze that as well
  • Carrots work well in ginger, and this is one good way to add veggies for example for lunch
  • Add oats to any kind of smoothie and it is much more filling than it would be without
  • Most smoothies are best right after blending, so I am actually not a big fan of storing them.

And what to mix and match? Here are some of my current favorites.


Suitable for: Especially pre-sport.

2 portions


  • 100 g rasberries
  • 1 banana
  • 1 teaspoon sesam-seeds
  • 1 teaspoon flaxseed
  • 2 teaspoons lucuma
  • 2 (big) teaspoons raw cocoa
  • 45 g/1 dl buckwheat oats
  • 10 g chia seeds soaked with 1 dl water
  • about 2,5 dl almond milk

Blend, eat, be ready for ballet or whatever!


Suitable for: Snack or as a side dish instead of salad, or as a part of breakfast (eat for example two boiled eggs with this and you are good to go for some hours).

1 serving


  • 1/2 green apple
  • 1/2 grapefruit
  • 1,5 beetroot
  • 4 cubes frozen spinach
  • 1 dl water

Blend, drink, feel healthy!

Chocolate lover

Suitable for: Breakfast, snack… Anything!

1-2 servings


Banana (frozen or not)

2 Table Spoons (raw) cocoa

1 Table Spoon lucuma

10 g chia seeds + 1 dl water

1 pack vanilja aroma

2 dl milk of your choice