Add docs/food_related/dishes/smoothie-guide.md

docs/food_related/dishes/smoothie-guide.md

@@ -0,0 +1,45 @@
+# Smoothie Guide
+
+## Quick Start Checklist
+- [ ] Select your **Liquid** base
+- [ ] Choose your **Protein** source
+- [ ] Add **Healthy Fats**
+- [ ] Pick **Fruits and/or Vegetables**
+- [ ] Include a **Fiber** boost
+- [ ] (Optional) Sprinkle in **Superfoods/Extras**
+- [ ] Blend and enjoy!
+
+## Step-by-Step Guide
+
+### Step 1: Choose Your Liquid (1 cup)
+- Water, milk (dairy or plant-based), coconut water, unsweetened tea
+
+### Step 2: Add Protein (1 serving)
+- Greek yogurt, protein powder, tofu, nut butter
+
+### Step 3: Mix in Healthy Fats (1 tablespoon)
+- Avocado, nuts, seeds (chia, flaxseed, hemp)
+
+### Step 4: Fruits and Vegetables (1-2 cups)
+- Fruits: Berries, banana, apple, mango
+- Vegetables: Spinach, kale, carrot, beetroot
+
+### Step 5: Include a Fiber Source (1 tablespoon)
+- Oats, chia seeds, flaxseeds, psyllium husk
+
+### Step 6: (Optional) Add Superfoods/Extras
+- Spirulina, matcha, turmeric, ginger, cinnamon
+
+## Sample Smoothie Combinations
+1. **Tropical Delight**: Coconut water, whey protein, ½ avocado, pineapple, mango, chia seeds
+2. **Green Power**: Almond milk, plant-based protein, spinach, green apple, flaxseed, matcha
+3. **Berry Blast**: Water, Greek yogurt, mixed berries (strawberries, blueberries), oats, a pinch of cinnamon
+
+## Tips for Perfect Smoothies
+- Balance sweet and bitter flavors for taste.
+- Be mindful of sugar content; rely on natural sugars from fruits.
+- Experiment with different combinations for variety.
+- Adjust portions based on your nutritional needs.
+
+## Conclusion
+Use this guide as a starting point to explore different smoothie combinations. Feel free to mix and match ingredients to suit your taste and health goals. Enjoy the process of discovering your favorite smoothie recipes!