Smoothies are a great addition to your breakfast options. They are delicious and nutritious, and if packed with protein and fibre, it can help control your hunger all day.
Smoothies are so versatile. Whatever your personal preferences, dietary restrictions, and ingredients you’ve got in the fridge or cupboard, you can create a straw-sipping or spoon scooping meal or snack.
Just a few helpful tips. Don’t go overboard with the fruit. Too much sweet can overpower the palate. If you’re adding ice, put it in last, as you don’t want to over blend until it just melts into water. Don’t be afraid to experiment though. It’s also easy to get into a smoothie rut, so switch up the ingredients every so often.
A protein powder: whey, soy, or a mixed vegan source
A fat source: one tbsp of coconut oil, chopped nuts, natural nut butter (almond or peanut), sunflower butter or hemp seeds
A fiber: 2.5-5 grams PGX or one tbsp chia seeds or ground flaxseed
A lower glycemic fruit: 1/3 to 1/2 banana or/and 1/2 cup of frozen or fresh fruit (berries, kiwi, peaches, etc.)
A liquid: water, skim or 1% milk or even non-fat or Greek yogurt (source of protein), unsweetened almond milk (very low protein)
- Try adding one of these to change up your daily smoothie and for added benefits: ½-1 cup vegetables (carrots, kale etc…), scoop greens powder, sprinkle of cinnamon, unsweetened cocoa powder, ½-1 tbsp honey or maple syrup, lemon juice.
- How to freeze bananas: Using frozen bananas rather than fresh will do two things: it will keep your smoothie nice and cold and it will give your smoothie a thicker consistency. To freeze bananas, peel them, cut them in half, and place them (not touching) flat on a cookie sheet. Place in freezer until completely frozen, and then transfer frozen banana halves to airtight container for easy access.