Smoothie season: How to build a balanced nutrient dense smoothie

Smoothies are a great quick option for breakfast. Here are a few of my tips to take your morning smoothie from a sugar bomb to a healthy and balanced meal.

It is really important to make your smoothie balanced. This includes adding enough protein to help support blood sugars for the day ahead and support satiety. Adding fibre to the smoothie will also help to slow and buffer the effects of glucose in the body.

If you are someone who drinks and chucks the smoothie down without “eating the smoothie” you may be inhibiting the absorption of the nutrients. When we chew we stimulate digestive enzymes to be realised, therefore aiding the digestive system to absorb all the wonderful nutrients. To remind me to chew my liquids, I top my smoothie with a few toppings. For example, I will add a sprinkle of homemade granola, chia seeds, or bee pollen. Not only does this get me to eat my smoothie, but it also adds extra beneficial nutrients.

Smoothie maths

1/2 cup of berries (fresh when in season or frozen at other times of the year) - think, blackberries, cherries, blueberries, summer fruits, strawberries, raspberries.

2 tbsp of fibre - flaxseeds, chia seeds, nuts

Protein powder - whey, pea or hemp, collagen (add the amount as directed on the packet)

Include a fat source - 1/4 avocado, 1/2 cup kefir or yogurt

Include a vegetable source - 1/2 cup cauliflower, cooked beetroot, or a large handful of greens such as spinach or kale

Milk - unsweetened plant milk such as almond or coconut milk

Additional extras - cacao, spirulina,

Recipes

Blackberry and coconut kefir

Cherry, avocado, and cacao

Blueberries, spirulina, and spinach

Wishing you a great breakfast and a wonderful day ahead.

Lots of love,

Katie xx