We are all looking for that perfect breakfast, you know the one that is easy to make, super healthy for us, but doesn’t taste like it, and maybe something the whole family will like (imagine that!). And I think I figured it out, a good old breakfast smoothie. Believe me, I wasn’t on board at first when it came to smoothies. I thought making smoothies was a hassle, it had too many complicated ingredients, I was worried I wouldn’t be able to make it taste good everytime, plus who wants to listen to blend every morning. It wasn’t until I cut out a few foods to help manage my symptoms, that I turned to smoothies. All my other usual breakfast options were no longer options so I decided to give smoothies a try and I never looked back.
I think they are great for a number of reasons:
They are a super easy way to pack a ton of nutrients into your breakfast. Whenever I have a smoothie, I know I am covered, so if I don’t make the best choices for my other meals I’m not worried.
They keep you satisfied for a while. I used to be the type of person who would be looking for snacks an hour or two after breakfast, but if you find the right smoothie recipe with lots of fibre, protein and fat, you will be full for hours.
They are super easy to make. Once you get used to making them, it takes less than 5 minutes to toss the ingredients together and blend them up. Plus I usually make 2-3 at a time so I am ready to go for the next few days.
They are so versatile. You never get sick of smoothies because there are endless flavor options. You can switch up a single ingredient and it tastes like a whole new treat.
They are great for on the go. I don't recommend eating on the go, but let’s be real, it happens. And smoothies are great options when it does. I have an hour commute in the mornings so, I often bring my smoothie in with me and slowly enjoy it as I go.
They are great for people with dietary restrictions. There are so many different recipes and easy ingredient swaps you can make to find a recipe that works for you.
So I know the idea of making smoothies is intimidating, never knowing what to add and how much of each ingredient, but you don’t have to fret. I have some tips to help you build the perfect smoothie. It is all about finding a balance between protein, fat and fibre and making it tasty while you are at it.
Here is my formula for a delicious and nutritious smoothie:
Start with a fibrous veggie base. My go-to is usually leafy greens like spinach, kale or even mixed greens, but you can opt for cauliflower if you find a green smoothie is too much.
Add in some fruit. I try to aim for as much colour and diversity as possible because that way you are getting a variety of nutrients. I often add frozen berry mix (hello nutrients and antioxidants) and whatever I have on hand like apples, pears, peaches or bananas.
Be aware of the amount of fruit you are adding. Everyone has the tendency to fill our smoothies up with a bunch of fruit, because there is no denying it is going to taste delicious. The only thing is, it can easily add up to a lot of sugar. Although its tasty, it can send your body into a blood sugar rollercoaster where you crash shortly after, leaving you feeling hungry, irritable and fatigued. You can limit the amount of fruit you add and you can also try to avoid high glycemic fruits, like watermelon, grapes, pineapple and bananas, because those fruits are more likely to cause blood sugar spikes.
Add in a source of protein. To be honest, I usually add a protein powder because that way I have a better understanding of how much protein I am actually getting, but I love to add a whole food source of protein as well. It can be nut butter, like almond or sunflower, nuts, like cashews or seeds like chia seeds, pumpkin seeds, or flax seeds.
Add in a source of fat. My go-to option is to add in avocado, fresh or frozen, because it makes your smoothie extra creamy, however you can add a bit of oil, such as olive, avocado, or coconut, or you can opt for nut butters, nuts and seeds where you are getting a great source of protein and fat in one.
Add in a liquid base. I usually add in a milk alternative like almond milk or oat milk, however you can always try water or coconut water for a thinner smoothie.
Add in some extra flavours. If you are looking to switch things up or add a little flavour, feel free to add in some extra herbs and spices, like ginger, cinnamon, nutmeg, mint, or basil. Not only do they bring a lot of flavour, a lot of these additives have other great benefits such as being anti-inflammatory or support with balancing your blood sugar.
If you are ready to hop on the smoothie train, but are not quite ready to make you own concoction, check out my recipe book with 10 delicious and nourishing smoothie recipes below!
Want to learn more:
Check our this blog on creating a morning routine to nourish your body.
Check our this blog on creating a morning routine to nourish your mind and soul.
Check out this blog on how stress impacts out blood sugar.
Check out this blog on how to eat to balance your blood sugar.
Check out this blog on the ideal diet for stress recovery.