How to Make the Perfect Smoothie in 4 Simple Steps
KDHamptons Health and Wellness Editor, Charlotte LaGuardia shares her 4 simple steps for creating the perfect smoothie. As the weather warms up smoothies become the go-to choice for a quick, tasty meal! However, if not balanced correctly we can create, what I call, blood sugar bombs. These leave us hungry and tired soon after consumption because they lack the proper components like protein, fat, and fiber. So how can we create a smoothie that leaves us satisfied, full, and energized? Easy, follow these four simple steps!
Start with your liquid
Avoiding juice here helps to reduce the sugar content of your smoothie. Additionally, it is a great place to add a boost of nutrients and/or probiotics. Use enough liquid to cover the frozen fruit/veg.
Any nut mylk
Add some bulk
Choose 1-2 options, normally a fruit and veg to balance out the sugar. Add greens on top for bonus nutrients!
Frozen cauliflower – rice is best
Chilled mashed sweet potato
Add a little protein
Protein helps us feel satisfied and reduces sugar cravings post meal. Be conscious of additives in protein powders. I love Amazing Grass Protein Superfood, Vital Proteins, and Welle Co.
Add a little fat
Fat is vital in helping us feel full and creating energy. Additionally, adding a little fat helps with the absorption of fat-soluble vitamins like A, D, E, and K.
Frozen Avocado (fresh works too)
Pumpkin Seeds (Pepitas)
Some of my favorite combos:
Coconut mylk, blueberries, zucchini, spinach, vital proteins vanilla collagen creamer, MCT oil – blended thick and topped with hemp seeds
Almond mylk, raspberries, frozen cauliflower rice, Welle Co chocolate protein powder, chia seeds, almond butter
Follow these simple steps and don’t forget to have fun! Smoothies are a great way to experiment with flavors, fruits, and veggies. Just don’t forget, you can always add more but once it is blended, it is hard to take it out.
Surrounded by our local small farms, fresh seafood, and wineries Charlotte learned the benefits of nutrient dense foods first hand and will share her integrative approach, rooted in science, with KDHamptons readers through recipes, tips, and features on health and wellness. (Be sure to follow her on Insta @thriveeastnutrition)
Clinical Nutritionist, Thrive East