Building a nourishing smoothie
Summer and smoothies go together like PB&J. Except the smoothies that are only fruit or filled with juices (read labels peeps!).
I hear my clients talk about smoothies, which usually consists of just fruit and fruit juice. These types of smoothies are fine once in awhile, especially if you eat very balanced.
Here is why they are not my fav:
1) The smoothie goes down so quick and skips the first part of digestion: the mouth.
2) The amount of fruit is much more than you would eat in a day.
3) Elevated blood sugars without the addition of fiber, fat, or protein.
Bulk up your smoothie to prevent that blood sugar spike, get more nutrients in, and keep you full for a longer time.
🍌 fruit 1-2 servings (fresh or frozen): banana, berries, peach, pear, pineapple, mango, pipaya, açaí, etc.
🥬 veggies 1-2 servings (fresh or frozen): spinach, kale, avocado, sweet pot., pumpkin, carrots, cauliflower
🥜 protein: nut butter, protein powder (vegan or whey), tofu, Greek yogurt, milk (coy/soy/ripple), collagen, hemp seeds, cottage cheese
🥛 liquid 1 cup: milk (any), water, coconut water
🍫 additions: flax meal, chia seeds, cocoa nibs/powder, cinnamon, ginger, oats, coconut
One of my favorites is chocolate peanut butter banana: 1 banana, 1 cup spinach, 1 tbsp peanut butter, 1 tsp flaxmeal. 1 tsp chia seeds, 1 cup unsweetened almond milk, 1 scoop of chocolate protein powder (I use Vega vegan protein powder or Garden of Life).
Other smoothies to try as a smoothie bowl:
And if you currently pay $8 for a smoothie, just pay yourself because smoothies are so easy and cheap to make! Frozen veggies and fruit work great and are cheap.