Let’s Talk Smoothies!
Not all smoothies are created equally - and I get a ton of questions about whether or not we should be having them regularly. In today's blog post, I provide guidelines for building a healthy smoothie that will keep our blood sugars balanced and our metabolism humming.
Many people love smoothies because:
- Let’s face it, they’re delicious!
- They’re quick and easy to take on the go.
- It’s an easy way to increase our vegetable intake.
- We can sneak in several superfoods to really increase nutrients.
- They provide a long-lasting source of energy and they are filling.
But even though smoothies can be a quick healthy meal or snack, what we are putting in them may not always be ideal. Choosing the right balance of ingredients to put in our smoothies is key.
Don’t Forget the Protein
If you can tolerate dairy, you can try adding in 3/4 cup of Greek yogurt instead of a plant based protein.
Want more information on the importance of protein for weight loss and overall health? I wrote a previous post discussing The Importance of Adequate Protein that you may want to check out.
Include More Than Just Fruit
If a smoothie is meant to be a meal replacement, it should contain approximately 2 cups of non-starchy vegetables such as delicious leafy greens. Spinach, chard, kale, cucumbers, celery, zucchini are all great options.
To sweeten smoothies, add 3/4 cup of fruit such as berries, bananas, apples, pears, mangoes, papaya, pineapples, carrots or sweet potatoes or even beets.
Tip - Peel extra bananas and avocados and store in a glass container in the freezer to add to smoothies. In cooler climates when a variety of fruits are often difficult to find choose organic frozen options instead. Freeze portion sizes of spinach, kale, and other vegetables to add to smoothies.
Add Some Superfoods
Try a combination of superfoods to create a better nutritional profile. Add 1– 2 tablespoons of maca, coconut oil, spirulina, chlorella, bee pollen, raw cacao, ginger, avocado, flaxseed oil, goji berries, nuts/seeds, coconut, cinnamon, raw vanilla powder, hemp seeds or super green powders.
Many of these superfoods contain extra healthy fats which will also help to keep us feeling full and satisfied.
Now Comes the Liquid
Throw it all in the blender, mix and drink it on the go! Now you have an amazing, delicious and filling smoothie to enjoy!
In a recent blog post, I discussed dairy intolerance and some of the possible reactions you may experience if you are sensitive to dairy.
Tip: For quick snack use 1/2 serving size.
One Simple Swap at a Time
Drinking a smoothie as a meal replacement is just one example of a simple swap to help you on your health journey.
I created the Simple Swaps Guide to Meal Planning & Prepping give you some simple tips and tricks to offer some other great suggestions to help you make small changes that will have a big impact on overall health.
Click on the button below to access this free guide. Let's work together to help you on your health journey.