I realise that smoothies don’t usually get much of a look-in during December. Perhaps I’ve gone a bit early with this post as we are still in the month that celebrates mince pies and festive food as we count down the final days to Christmas. But my gift to you is the recipe for the perfect smoothie.
I love smoothies but they are not all created equal.
While increasing fruit and vegetable intake is often a good idea- a smoothie that is chock-full of fruit (probably more than you could eat in one sitting) can upset both blood sugar regulation and energy levels.
So I’ve created a bit of a ‘cheat sheet’ to help you put together the perfect smoothie. Everyone’s preferences are different, so there are lots of options. I hope that you enjoy it.
1:1: Fruit and VegKeep the ratio of fruit and vegetables the same, but ideally include more vegetables than fruit. Fruit is naturally very sweet and can make your smoothie very sugary.
Include:
Protein: this is often the one that is left out. Protein is going to keep your blood sugar balanced and is a key ingredient. Protein powder isn’t just for body builders and is a great way of keeping blood sugar stable. I would opt for a brand where there is only one ingredient as you know it is free from sweeteners and additives.
The protein source might include 1 scoop of protein powder, 1 tbsp of nut butter, 1 small handful of nuts or 1 tbsp of flaxseed, chia, hemp, sesame or pumpkin seeds.
Fat: 1/4 avocado, 1 small handful of nuts, 1 tbsp of nut butter, 1 tbsp of shredded coconut or 1 tsp coconut oil.
Fruit: such as berries, apple, banana, pear or kiwi. Frozen berries are a good option as they are less expensive than fresh and will keep for much longer. Berries are less likely to spike blood sugar levels and contain a high level of polyphenols and antioxidants.
Greens: such as spinach, kale, celery, Swiss chard, collard greens, cucumber, broccoli, avocado. Remember to keep the ratio of at least 1:1 with fruit.
Fibre: 1 tbsp of flaxseed, chia, hemp, sesame or pumpkin seeds.
Liquid: a plant-based milk such as almond milk, coconut milk, cashew milk or water are good options. Oat and rice milk can be particularly sugary. Again check the labels, as often these milks have a lot of extra ingredients, and opt for one with a small number of recognisable ones.
Optional herbs and spices: such as basil, mint, coriander, parsley, turmeric, ginger or cinnamon.
If you’ve included an ingredient and then it pops up under a different category, you don’t need to add it in again or add another one- unless of course you want to.
I hope you all have a very happy Christmas x
