Want to get on the smoothie train but don’t know where to begin?
Smoothie can be a super simple, delicious way to nourish when made with intention. Before you start blending here are my nutrition tips for creating a well-balanced smoothie with fiber-rich carbohydrates, protein, fat and plenty of fluid to keep you satisfied, and energy levels stable.
Components of Your Well-balanced Smoothie …
1. Fluids!
To start, always add fluids first to the high speed blender. Typically smoothie recipes begin with a liquid like coconut water, milk, plant based milks, water and sometimes juice. Be mindful of your fluid choices- opting for juice is going to up the overall sugar content. Even if it maybe a ‘natural’ form of sugar like fructose. Depending on your health goals you may want to replace the juice with water or your preferred milk. Smoothies are great in that they are really rich in fluids not only from the liquid itself but from the fluid filled foods fruit, vegetables, or yogurts, added which can be a great contributor to daily hydration.
2.Fiber Rich Carbohydrates.
when we think of fiber rich carbohydrate, we’re talking about the veggies, the non-starchy kind like- spinach, kale, parsley, cilantro, cauliflower, zucchini these veggies are great to add into smoothies fresh or frozen which will provide fiber but also vitamins, minerals and plant compounds like antioxidants that support healthy cells to reduce inflammation,
3. Energy Filled Carbohydrates.
Carbohydrates are the body’s first pick for energy metabolism. One type of carbohydrate that is a great pick for smoothies for both taste and nutrition, is fruit…But doesn’t fruit have sugar? Yes! that is exactly where the energy comes from. Fruit is considered a simple carbohydrate, which means it provides an easily digestible quick from of energy when paired with fiber, protein and fat it provides the staying power for longer more stable energy levels. Fruit is the key energy rich ingredient in your smoothies that will also offer plenty of vitamins, minerals, fiber and fluids. Usually about 1 cup of fruit per smoothie is a good amount but the quantity also depending on the individual if you are more active you may want a bit more, nutrition is unique to you!
4. Pick Your Protein.
Protein rich foods provide the satisfaction factor they slow digestion, allow for tissue repair, rebuilding, healing and fluid balance. You can add protein from milk, yogurt, whey, grass-fed beef collagen protein or plant based sources nuts/nut butter, seeds like hemp seed, chia, spirulina, powders made from quinoa, pea protein or soy.
5. Fuel with Fat.
Healthy fats are another energy rich ingredient that increases the satisfaction factor too. Think avocado, coconut milk, coconut oil, yogurt, chia, flax, hemp, pumpkin seeds or nuts like cashews or Brazil nuts. Fats will help keep you fuller longer but also support the absorption of vitamins A,D,E,K which help with keeping skin, hair healthy reducing inflammation, regulate body temperature and boost immune function.
6. Powders. Spices. Super Foods.
Nutrient boost with a scoop of ‘super food’ ingredient from plants that offer nutrient dense plant compounds like moringa, maca, beet root, ginger, cinnamon turmeric spices or fruit-veggie powders. Be sure to check with your doctor or dietitian before starting any new supplements here is why.
Need a smoothie recipe?
Smoothie Recipes: Pumpkin Pie Smoothie, Green Magic Smoothie, Blueberry Smoothie, Pineapple Coconut Smoothie, Gingery Peaches and Cream Smoothie.
Let Me Know!
Did these tips for blending a well-balanced smoothie help? Let me know in the comments below and share your favorite smoothie combination 🙂
With Gratitude,
Jamie
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