Smoothies can be an awesome way to get lots of great nutrients on the go and a great way to sneak some veggies on your kiddos. Muahahahaha ?
But they also can easily become overloaded with sugar ?
So here are a few tips I have for making smoothies!
#1- Add as many veggies as you do fruits to cut back on sugar and maximize nutrient density! Obviously, a good leafy green like spinach or kale is a great smoothie option, especially if you don’t enjoy them otherwise, but other veggies you might not consider but make great smoothie additions are cucumber, carrots, squash, or even riced cauliflower! Also, adding fresh herbs can boost flavor and provide tons of micronutrients!
#2- Add protein post-workout! Smoothies can be a great vehicle to replenish amino acids after a training session when you want to get something in your system quickly! Just make sure you’re choosing quality protein sources with minimal ingredients or added sugars. Collagen is my personal favorite but a high quality whey or vegan protein powder can work too!
#3- Don’t forget fats! Any complete meal should contain some healthy fats, and especially smoothies to minimize blood sugar spikes! Some of my favorite options are chia seeds, nut butters, coconut oil and avocado, in particular because it not only adds healthy fat and fiber but makes your smoothie extra creamy.
#4- Skip the juice! Especially if you already have fruit in your smoothie, juices will take the sugar content off the charts! Instead opt for unsweetened almond or coconut milk, coconut water, herbal tea or just plain ol’ H2O! Also, adding ice will bulk up your smoothie, give a “frosty-like” texture and keep it nice and cold ⛄️
Here is a quick and simple smoothie recipe that I love!
VANILLA AVOCADO AND ALMOND BUTTER GREEN SMOOTHIE
makes one serving
*1 tablespoon almond butter
*A few handfuls of spinach
*1/4 large avocado (or 1/2 small)
*3 tablespoons of collagen or a scoop of vanilla whey or vegan protein powder
*1 cup unsweetened almond milk
* additional water if too thick
*1/2 teaspoon vanilla (optional)
*1/4 teaspoon cinnamon (optional)
Blend ingredients and enjoy!