Stay Cool With a Nutrient-Packed Smoothie!!
Summer is the best time to incorporate delicious smoothies!! They are refreshing and cooling to the body during the hot July afternoons. However, unbalanced smoothies have the potential to sabotage your health goals if you are not careful (aka- 60 grams of sugar in a few gulps). You want to make sure you are balancing carbs, fat, and protein to prevent blood sugar spikes, as well as fruits AND vegetables to balance your sugar intake.
Read on for some simple tips to keep in mind – and then get blending!!!
Formula for a Nutritious Smoothie:
- Keep fruits and veggies at a 2:1 ratio. Fruits and vegetables both have unique nutrient profiles, so it’s important to incorporate both. Don’t miss out on the folate, calcium, and magnesium in leafy greens or the vitamin C, potassium, and vitamin A in cantaloupe and pineapple. Also, avoid consuming your day’s worth of sugar in a single glass.
- Balance carbs, fats, and protein. Eating all carbs will take your blood sugar (and energy levels) on a roller coaster ride. Add in healthy fats and protein to keep your energy levels stable and vibrant all day long!
- Healthy fats are a MUST. Without a source of fat, your body will not absorb vitamins A, D, E, and K, which are plentiful in fruits & veggies. These nutrients need a fat in order to pass through your intestines and into your body. Great options include coconut oil, coconut milk, almond milk, avocado, nuts, and nut butter.
- Use what’s in season. Mother Nature has a beautiful way of providing our bodies with exactly what we need. Summer fruits (melons, berries) cool our body down, whereas winter foods (squash, beets) are grounding, dense, and warming. Consider what is growing and focus on that to nourish your body!
- Get CREATIVE and have FUN! There is no rigid recipe for a delicious smoothie. Experiment and try new combinations! Make it a family affair: have a make-your-own-smoothie day once a week (a fantastic weekend morning routine!) No time for breakfast on a weekday? Prepare frozen baggies ahead of time, dump it in the blender with a base liquid, and you have a super healthy breakfast in minutes!
Ingredient Inspiration!!
Vegetables:
- cucumber
- celery
- avocado (technically a fruit, but it kinda fits this category)
- beet
- zucchini
- spinach
- baby kale (more tender than regular kale for a creamier blend)
- arugula
- Swiss chard
Fruits:
- berries (blueberry, strawberry, raspberry, blackberry)
- banana
- apple
- kiwi
- mango
- pineapple
- cherries
- peach
- pear
- mango
- melon (cantaloupe, honeydew)
- orange
- grapes (organic)
Base liquid:
- almond milk
- coconut milk
- coconut water
- green tea
- herbal tea
Protein:
- almond butter
- peanut butter
- walnuts
- pea protein powder
- collagen protein powder
- oats (soaked overnight, if possible)
- Greek yogurt
- Cashewgurt (dairy-free, probiotic “yogurt”)
- Coconut yogurt
Nutrient boosters:
- cacao powder or nibs
- flaxseed (ground, into flax meal – whole flaxseed cannot be used by the body)
- turmeric
- fresh or ground ginger
- ground cinnamon
Recipes!
