Happy Monday Everyone! Hope you all had a great weekend.
A common question we get from people is “what is a good recipe for a breakfast smoothie?” Either people are over eating eggs / meat for breakfast every morning, don’t seem to have enough time to make a cooked breakfast or just fancy a lighter breakfast. So we thought we would bring you a winning formula for making healthy smoothies that will fill you up, tick all the boxes in terms of macro-nutrients and are tasty.
Each smoothie you make should include a source of protein, fat, fibre and greens. This combo turns off hunger hormones, reduces inflammation and provides the body with the complete essential nutrients one needs to feel well and lose excess weight.
Protein is the building blocks for your body. It increases collagen, muscle tone and your metabolism. Fat benefits hormones, skin and cellular health. Fibre promotes good gut health and elimination along with detoxification. Greens, well what is not to like about these, provide cancer and inflammation fighting phytonutrients.
This winning combo of all four turns off 8 hunger hormones in the body so you stop fighting with hunger pangs and instead comfortably go for 4+ hours without thinking about food or snacking unnecessary.
Unfortunately most smoothie recipes you come across in recipe books, internet or shop bought are loaded with sugar, specifically fructose sugar from excess fruit, agave, dates and juice. These ingredients dramatically increase blood sugar levels and then they drop soon after, leaving you hungry and craving more sugar… a negative loop, not to mention increasing the risk of diabetes and weight gain. If your blood sugar levels are low before you eat a meal, there is a higher chance you will make less healthy decisions for your next meal.
So here is the fail proof formula:
PROTEIN: 1 serving or 20 g of protein Organic Pea, Grassfed Whey, Bone Broth or Collagen
FAT: 1 tbsp. minimum per serving Almond Butter, Coconut oil, Avocado, Walnuts, MCT Oil – flavorless medium chain triglyceride oil from coconut or Sunflower butter
FIBRE: 1-2 tbsp or 10 g of fibre Chia Seeds, Flax or Acacia.
GREENS: handful Kale, Spinach, Cucumber, Parsley, Cilantro etc
OPTIONAL FRUIT: ¼ cup maximum per serving Blueberries, Raspberries, Strawberries, Acai (berries are the best option). If you can do without then, all the better
LIQUID: 180-230 ml per serving Unsweetened Almond Milk, Coconut Water (only for fruit free smoothies) Coconut Milk, Plain Water (being the best option)
So here are two great recipes:
Recipe 1:
- 1 serving Vanilla Protein Powder
- 1 T Almond Butter
- 1 T Medium Chain Triglycerides Oil (MCT oil)
- 1 T Chia Seeds
- 1/4 c Berries (fresh or frozen)
- Handful of Spinach
- 1 c Unsweetened Nut Milk/ Water
- Cacao Nibs (optional)
- Place all ingredients in a high-speed blender and blend to desired consistency. If you use fresh berries, add a few ice cubes to cool. Top with Cacao nibs to taste.
Recipe 2:
- 1 Scoop Vanilla Pea Protein
- ¼ – ½ avocado
- 1 T Chia Seeds
- ¼ – ½ Cucumber
- Handful Spinach
- Squeeze of lemon
- 1 Cup Water
- Place all ingredients in a high-speed blender and blend to desired consistency. Add a few ice cubes to cool
- Note: Not a fan of super green smoothies? Opt for a small handful of micro-greens they contain up to 14x the nutrition of the full grown plant without the bitter flavor.
Feel free to play around with different combos however be sure they contain the four main components.
Have a great day
Krystie “kale” and Paul “MCT Oil” Miller
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