Updated: Sep 15, 2021
It's almost smoothie season, and we've got a problem. Too often I see people make smoothies wrong. They grab a bunch of fruit, mix it with water, and to no surprise find themselves starving again in an hour. They have the right idea but are missing some important components.
Today, I am enrolling you in Smoothie School and the main subject is Smoothie Anatomy.
Here is your Cheat Sheet for building a satisfying and nutritious smoothie:
🍓 Fruit:1 cup or 1 piece
🥦 Veggies:1-2 cups
💪 Protein:10+ grams 🥑 Fat:1-1.5 tablespoons
🥛 Liquid:½-1 cup
✨ Booster(Optional): 1 tbsp.
Attend virtual “class” by watching the wellness bite and reading the blog post below.
BUILD YOUR OWN using your basic smoothie anatomy. Chose an ingredient from each checklist category, blend and enjoy !
🍓 FRUIT: 1 cup or 1 piece banana, berries, peach, orange, pineapple, mango, lemon, lime. You can mix & match, but keep it to 1 cup.
🥦 VEGGIES: 1-2 cups spinach, kale, cauliflower, zucchini, cucumber, carrots, pumpkin, beets. You will be shocked how well it blends in and you don't even taste it !!
💪PROTEIN. Pick one: kefir, plain Greek yogurt, cottage cheese, protein powder, grass-fed collagen or hemp seeds. Experiment with which one keeps you most full. Aim for at least 10 grams of protein.
🥑FAT. 1-1.5 tbsp.
nut butter (like peanut or almond), seeds (like chia, hemp or ground flax seeds), 1/4 avocado, flax seed oil, coconut oil
Choose plant-based sources. Fat is the key to staying full for hours and maintaining stable blood sugar !!
🥛 LIQUID. 1/2-1 cup or desired consistency About 1 cup water, coconut water, unsweetened plant milk, iced coffee, green tea, or herbal tea The key here is that we are not adding juice or sugar. The smoothie is naturally sweet from the added fruit.
✨ BOOSTER. Optional. chia, flax, hemp seeds, cacao powder/nibs, fresh ginger, MCT oil, turmeric, cinnamon, spirulina, pre/probiotic powder, mushroom powder, matcha etc.
Your homework? 📜
Try making your own satisfying smoothie using the recipe in the video or one of the ones linked below. E-mail me a picture of your creation. Then I’ll email you a Smoothie School graduation certificate! FUN! My favorite smoothie recipe (from the video) Banana Berry Smoothie
1/2 banana (frozen is best) or 1/2 cup
1/2 cup frozen mixed berries
1 frozen handful greens (spring mix, spinach, etc.)
1 serving or scoop protein powder
3/4 cup almond milk
1 tbsp. peanut butter
✨Optional: 1 tsp booster such as chia seeds or ground flax seeds
Some other great smoothie recipes: