Smoothies can be quick and tasty for breakfast and we can have them “on the go” if we have to, but how do you make a healthy smoothie that’s filling too?
We’ve talked before about morning habits and routines and how – without realising – we can be harming health, hormones and fertility.
How NOT to make a healthy smoothie
Many smoothies we can buy in stores or in cafes are fruit, fruit and more fruit (and bought ones may have added sugar).
Great for boosting your SEVEN (five isn’t really that good!) a day, though? Well, sure if you’re counting that way, but not necessarily that good for us overall.
Fruit is still sugar and a sugary fruit-fest smoothie risks spiking your blood sugar, energy levels, hormone levels and moods only to send the whole shebang crashing a while later. And we might be tempted to reach for the cookie jar. Of course whole fruit comes with the added benefit of fibre and nutrients and is better than refined sugars, but I’d still be a little careful.
I always suggest eating no more than one or two portions of fruit a day and having more veggies instead.
But I’m not trying to put you off a smoothie. I love a smoothie myself. They can be yummy and filling and easy to have on the run.
How to make a healthy smoothie
This is a basic guide to making your own recipes. It makes sure that we have the magic formula for balancing blood sugar…
Protein + healthy fats + fibre/carbs/fruits and veggies = good meal or snack
YUP, fruit and veggies are fibre/carbs!
- 2/3rds mug liquid – choose from non dairy milk like almond milk (I make my own), coconut water, water, yoghurt, kefir , organic dairy milk (dairy is a common food sensitivity)…
- 1 portion of fruit – choose from banana, berries, mango, stone fruit, melon, etc. A portion is roughly 80g.
- 1-2 tbs protein – choose from organic yoghurt, cashew nuts, chia seeds, nut butter, ground flax seeds, organic protein powder, quinoa flakes …
- Make sure it has some healthy fats e.g cashews, nut butter, chia seed, 1 tsp coconut oil, 1/2 avocado, ground flax seeds …
- To go “green” add a handful of spinach leaves or other greenery (spinach has less flavour so easier to “hide”)
- Or instead of a green veggie add another veggie like roasted butternut or another squash (see my pumpkin pie smoothie recipe)
- Pimp it up with some so-called superfoods like maca (hormone balancing), “greens” powders, spices like vanilla or cinnamon, cocoa/cacao powder …
Whizz it all up in a blender or food processor. I use my Froothie Blender for mine.
It takes longer to wash up the blender than to make these super dooper quick breakfasts.
I highly recommend Froothie – so much so I’m an ambassador for them. They are very high spec models and much cheaper than their competitors.
So, there you have my formula for a healthy smoothie.
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