How to make the perfect smoothie

Smoothie formula


There’s days that we’re lazy. There’s days that we’re not that hungry. And there’s days where we simply don’t have that much in the fridge 🙂 For those days, a smoothie can be your best friend. Seriously, there’s nothing easier than dumping a bunch of ingredients into a blender and watch a machine do the work for you.

Unfortunately, a lot of people start making smoothies for breakfast, but then find themselves dying of hunger an hour later and face planting into a bagel. When I ask about the ingredients they used, it’s usually something like: berries, bananas and some milk.

There’s many things wrong with that equation. Here’s why:

  • A “fruit-only” smoothie is going to be high in sugar, and lead to more cravings later. It’s also not ideal if you’re trying to lose weight.
  • A balanced meal requires protein + fat + fibre to feel full. Fruit provides fibre, sure, but where’s the protein and fat to feel satiated?
  • Milk also spikes blood sugar because of it’s natural sugar content (lactose) and most people find it difficult to digest 

And here’s an idea of what a perfect, well-rounded smoothie would look like!

  • Base: 1-2 cups of non-dairy milk, coconut water or plain water
  • Fibre + nutrients: 1 cup dark leafy green (e.g. spinach, swiss chard, kale)
  • Protein:  1 scoop protein powder or 1-2 Tbsp nut butter/seeds (e.g. chia, hemp)
  • Fat: 1-2 Tbsp ground flax or coconut oil or 1/4 avocado
  • Flavour: 1/2 – 1 cup fruit

These are just some starter ideas, feel free to play around with the ingredients, as long as you have all of these covered!

Note: I am in no way advocating a smoothie diet (especially this time of year), but if you feel like making the occasional smoothie to replace a meal/when you’ve run out of food…at least do it right 😉

About Alina

I'm a Holistic Nutritionist based in Toronto, Canada and my official title is Certified Nutritional Practitioner (CNP). I received my diploma in Applied Holistic Nutrition from the Institute of Holistic Nutrition. I'm a coach and an educator. Follow Alina on Facebook, Twitter, Pinterest and Instagram for all of the latest updates.
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