My Smoothie Secrets

Smoothies have been my go to breakfast for years. As a nurse they check all of my boxes – healthy, easy + quick. But, a lot of recipes (while delicious) are just liquid sugar. It took me awhile to figure out how to make them tasty, nutritious, + filling. I couldn’t afford the sugar crash during a busy work day. Keep reading to learn my easy and healthy smoothie recipes.

My obsession with smoothies started with Kelly LeVeque, a nutritionist and author of the book, Body Love. She is known for her “Fab Four” smoothie formula and with a few tweaks her blueprint became the base of my smoothie recipes. The four components are: fat, fiber, protein, + greens. By combining these macronutrients you elongate your blood sugar curve, ensuring you’re happy and satiated for hours.

Healthy Smoothie Components

Fat

I know someone reading this will think I’m crazy for intentionally adding fat to my shakes. But friend, I promise you that healthy fat is not the enemy. In fact, incorporating whole food sources of fat is a great way to support a healthy weight. It helps slow digestion and since it breaks down into fatty acids, not glucose (like carbohydrates) it won’t cause a spike in your blood sugar. Two hormones that regulate fullness, leptin and cholecystokinin, are released as a result of fat ingestion. Also, did you know vitamins D, A, K, + E are fat soluble? So unless you’re eating fats you’re missing out absorption of key nutrients. Fats are also super important for your brain health (but that’s a topic for another post!).

My go to fat ingredient is nut butter, usually almond. It is important to note that your nut butter should have at most, two ingredients – the actual nut (dry roasted) and maybe salt. Please don’t buy conventional nut butters that have inflammatory oils such as canola or palm, and added sugar. Remember to read the nutrition label. Another whole food source is avocado. They’re perfect for creating a creamy, smooth texture. Other options I use less frequently are coconut and MCT oil.

Protein

Protein helps us build muscle and produce hormones, and is the most filling of the fab four components. It simultaneously releases substances that help signal we’re satiated and curb sugar cravings.

My favorite protein powder brand is Primal Kitchen. I use both their whey protein (I can tolerate dairy) and collagen fuel. Whey protein (if you don’t have a dairy allergy) can be a great option for its diverse amino acid profile. Collagen offers amazing support for bones, ligaments, tendons, organs + skin. Whichever option you choose, I love Primal Kitchen because of the consistency, flavor, and clean ingredients. I always stock the chocolate and vanilla flavors in my pantry.

Fiber

A lot of people aren’t eating enough fiber, and it is so important for maintaining a healthy gut microbiome and thus immunity. Healthy gut bacteria play an important role in digestion and nutrient absorption, provide protection from environmental toxins, support skin health, and help your immune system function.

There are three types of fiber: soluble, insoluble, + prebiotic. Insoluble is mostly found in grains and is not a food source for gut bacteria. It simply passes through your system, but it can help keep you regular. However, soluble and prebiotic fiber can be utilized by our bacteria and as a result we experience so many health benefits!

The two fiber sources I use most often in my smoothies are flaxseed meal and chia seeds. Chia seeds are mostly soluble fiber, and they also have powerful hydrating properties. Always eat chia seeds that are mixed with liquid, never dry, since they absorb fluid and expand. Flaxseed meal contains both soluble and insoluble fiber so they help you stay regular while also feeding your microbiome.

Other additions I use less frequently are psyllium husk powder and acacia fiber. Also important to note – a lot of the ingredients in the smoothies check multiple boxes. For example, avocado is an excellent fat source but it also contains fiber.

Greens

Please, please, please start adding greens to your smoothies! You can start small, and work your way up. They are an amazing source of vitamins and minerals, fiber, hydration, and phytochemicals (which help fight inflammation)

There are a lot of ways to add greens to your smoothie. My favorite is spinach, but you can choose from all leafy greens, dark colored vegetables, and even herbs (like mint). If you’re hesitant to add greens let me assure you that they don’t alter the taste of the smoothie. But they do add an extra health punch full of micronutrients. I’ll share another pro tip – those leaves you cut off of vegetables (like celery) and promptly throw away are full of vitamins and minerals. So save them to add to your smoothie to reduce waste while benefiting your body.

Optional Additions

Spices: Spices have long been used in Ayurvedic and Chinese medicine. They have powerful healing properties while also adding flavor to dishes. I add cinnamon to most of my vanilla protein powder based smoothies. Studies have shown that it helps protect against metabolic syndrome, and supports brain health. Please buy Ceylon cinnamon, not the common supermarket mixture.

Superfoods: The most common superfood I incorporate is cacao (not cocoa). Cacao is a form of chocolate that is comparable to the raw state. It is an antioxidant and great source of magnesium and iron. Cocoa on the other hand has been processed with high heat which eliminates a lot of the beneficial nutrients found in cacao.

Toppings: If I am leisurely drinking my smoothie at home I love to have fun with toppings. Some of my favorites are Purely Elizabeth’s chocolate sea salt probiotic granola, coconut flakes, + cacao nibs. They add nutrients and texture.

Fruit

I always add a serving of fruit to my smoothies for their vitamins, minerals, antioxidants, and of course flavor. My go to choices are 1/2 a banana, or a 1/2 cup of blueberries.

My Tips + Tricks for Healthy Smoothies

• Most of the smoothie ingredients are shelf stable, and the ones that aren’t can be frozen (spinach + fruit).
• I’ll share my two favorite recipes, but you might have to adjust the measurements to see what combination keeps you full the longest. If you find you’re not staying full try adjusting the fiber and fat amounts.
• Almond milk is my favorite liquid base, but you can choose whatever works for you (even water is an option!). Try and find a brand that has as few ingredients as possible.
• A smoothie is a wonderfully sneaky way of getting an extra serving of vegetables. Of course I add my handful of spinach, but lately I love using frozen cauliflower rice in lieu of ice for blending. I still get the texture and temperature I prefer with added nutrients. I have also added shredded zucchini in the past.
• I use an immersion blender to make my smoothies because they usually come with a corresponding container and lid. So I add most of my ingredients the night before, throw the cup in the fridge, wake up and add almond milk and frozen ingredients, and blend. I find it helpful to put the fruit at the bottom and to top it off with the spinach. It makes the blending process much easier.
• If I’m working or on the go I always drink my smoothie from my Yeti tumbler. There’s nothing worse than a warm smoothie, and my cup keeps it cold for hours if I’m only able to take some sips here and there.

Cheers!

So now that you know my smoothie philosophy, here are my two favorite recipes: