How to make your smoothie balanced by a nutritionist

Smoothies are a great, quick nutrient-dense option for breakfast. However, 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.

Here are a few of my tips to take your morning smoothie from a sugar bomb to a healthy and balanced meal using “smoothie maths”.

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. Berries are low in sugar and high in antioxidants

2 tbsp of fibre - flaxseeds, chia seeds, hemp seeds, nuts (these also contain protein)

***(optional) 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 (these also contain protein), nut butters such as almond for satiety and protein

Include a vegetable source - 1/2 cup/handful of cauliflower which adds a creaminess to the smoothie, cooked beetroot, or a large handful of greens such as spinach or kale, courgette

Liquid - unsweetened plant milk such as almond or coconut milk, cows milk, coconut water

Additional extras - cacao, spirulina, matcha, frozen banana adds creaminess to the smoothie, other fruits, but be mindful of sugar content. Using anti-inflammatory spices such as cinnamon, turmeric, and ginger is a great way to add extra flavour and nutrition

A few of my favourite combinations and recipes are:

Blackberry and coconut kefir

Mango, spinach and matcha

Blueberries, spirulina, and spinach

Glowing Skin Smoothie

• 1 cup coconut water, which is full of natural electrolytes

• ½ avocado

• ½ cup frozen mango, which contains Beta-carotene to support skin health

• ½ cup frozen blueberries, a great source of antioxidants, and vitamin C supports collagen formation

• 1 scoop collagen peptides or as directed on the packet

• 1 tbsp ground flaxseed or chia seeds, which are important sources of Omega-3, which support the skin barrier

• Optional: ½ tsp turmeric for an anti-inflammatory bonus

Energy supporting smoothie

• 1 cup unsweetened almond milk

• 1 dried date

• 1 tbsp almond butter

• 1/2 cup frozen cherries

• 1 scoop protein powder

• 1 tsp cacao powder, which is a natural stimulant and contains a small amount of caffeine, antioxidants, and a good source of magnesium. Cacao can help support adrenal health and sustained energy without having an crash.

• ½ tsp cinnamon, which can support blood sugar balance

Hormone supporting smoothie

• 1 cup coconut milk

• ½ avocado

• 1 tbsp ground flaxseed, flaxseeds contain lignans, which can help with hormone balance

• 1/2 cup cauliflower, which is a member of the cruciferous family which can support in Oestrogen detoxification

• ½ cup frozen berries

• 1 handful spinach

• 1 scoop collagen peptides/protein powder

A note on Protein powders

Not all protein powders are the same or created the same, so here is a summary of what to look out for when choosing. Protein powders are processed, however, there are types of protein that are more minimally processed and don’t contain added ingredients such as emulsifiers, sweeteners, and additives etc. Generally, the shorter the ingredient list, the better.

Firstly, you need to consider what your dietary requirements and goals are, as this helps to know what to look for. The key types of protein are:

Whey - which is often the cheapest absorbed quickly and is dairy based.

Casein - is dairy based and is a slower-releasing protein which can help you feel fuller for longer

Plant-based options - for those who are vegan or lactose-intolerant, you can choose pea, hemp, or a blend of plant proteins. Pea, for example, is a complete protein source, however, it is highly processed, and you need to be very mindful of the pesticides used. Therefore, be careful about where it has come from and what brands you are using.

Bone broth powder - is an excellent source and has a complete amino acid profile that is easily absorbed. Choose unflavoured where possible.

I hope this proves useful.

Katie xx