Berry Nutritious Smoothie

Smoothies are a great, quick and easy breakfast, or snack, or even lunch. They have become all the rage. However, what people often end up doing is blending up a bunch of fruit and spiking their blood sugar. This will leave them feeling hungry again quite quickly. Smoothies are in fact a great way to pile in the nutrition, and still have it taste great too!

Here are the basic components of a nutritious smoothie that won’t spike your blood sugar:
  • Fruit: Choose low glycemic options like berries (organic as some berries are on the dirty dozen). Apples and bananas are great additions as well.
  • Protein: Try adding almond butter or protein powder. This is a very essential part of the smoothie as it will ensure that the fruits don’t spike your blood sugar. Some great protein powder options are pea protein (like this brand) or PurePaleo Protein Powder by Designs for Health. I usually add in a collegan protein powder as well, like the one from Custom Collagen (grass fed, non-GMO). Collegan protein is excellent for the health of your skin, joints, hair and nails.
  • A Good Fat: Not all fat is bad. In fact, there are some very nutritious fats such as those found in avocado and coconut oil. In addition to the nutrition content, adding fat to your smoothie will create a satiating feeling, helping you feel full for longer.
  • Vegetables: Smoothies are a great way to hid the vegetables without noticing the taste. My favourite choice is baby kale. I find the ‘baby’ version easier to blend. Other options include regular kale, spinach or other greens. I’ve even thrown in a stem or two of broccoli.  Chocolate and cauliflower blends are also popular.
  • Liquid: I usually choose to use water, and a few tablespoons of full fat coconut milk. You can also add almond milk, cashew milk or coconut water.
  • Other Additions: This is where you get to add in the nutrients! Options can included ground flax seed, chia seed, cinnamon, spirulina, moringa powder or cocoa powder (raw).
Here is the recipe for my favourite morning smoothie:
  • 1 cup of frozen berries (your choice)
  • 2- 2.5 cups of baby kale
  • 1 tbsp of ground flax seed
  • 1/2 avocado
  • 1 scoop of pea protein powder
  • 1 scoop of collagen protein powder
  • 1 cup of water
  • 3-4 tbsp of full fat coconut milk
Step one: Place all ingredients into a blender. Blend.
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