Healthy Bits · Cooking & recipes
Build a better smoothie
A smoothie can be a balanced meal, or mostly fruit sugar that leaves you hungry an hour later. Here's the simple formula I teach my clients, for one serving:
- Protein: 1/2 cup plain Greek yogurt or kefir, or 3 tablespoons hemp seeds
- Healthy fat: 1 tablespoon nut butter, 1/4 avocado or 1 tablespoon ground flaxseed
- Greens: a big handful of spinach (you won't taste it) or kale
- Fruit: 1/2 to 1 cup, frozen for a thick, cold texture
- Liquid: about 1 cup unsweetened milk of choice or water
Protein, fat and fiber slow how quickly the fruit's natural sugar reaches your bloodstream, so you stay full longer. Skip juice as the base; it adds sugar without the fiber.
Try this: add one thing from the protein or fat line to your next smoothie.
- smoothies
- blood sugar
- protein
- greens
Healthy Bits are for general education and aren’t medical advice. Check with your doctor or healthcare provider before making changes, especially if you’re pregnant or nursing, take medication, or are managing a health condition.