In preparation for a summer smoothie class that I’m teaching, I have been researching dozens, if not hundreds, of smoothie recipes lately. Sadly, I’ve come to the conclusion that many of them may be tasty, but will not support your health. The main problem with these colorful drinks is that they can do a number on your blood sugar levels, if you don’t balance out the fruit sugars with some absorbable protein and healthy fats. I am also a firm believer in “food first”, and think that based on current research, we should chew, rather than drink, our meals. Having said this, there’s nothing wrong with an occasional ‘fruit whip’ (as herbalist Brigitte Mars calls them) or smoothie bowl, and if done right, they can make for a wonderful, nutritious snack. I do recommend preparing thick, creamy smoothies (if your blender can handle them), sprinkling them with any number of superfoods you have in your cupboard or garden, and EATING them slowly, with a spoon.
So, here we go. This is my gift to you: A template for making all your smoothies balanced and nutritious, using whatever health-building, colorful, fresh ingredients you happen to have in your kitchen. This template makes 1 serving.
1. START WITH A SERVING OF A HEALTHY FAT: 1/4 cup of a healthy whole fat OR 1 Tbsp cold-pressed oil
1/4 avocado, 1/4 cup coconut meat, 2 Tbsp nuts/ seeds/ nut butter, coconut oil or butter, 1 Tbsp pumpkin seed oil, etc.
2. ADD YOUR FRUIT AND VEG: 1/2 to 1 banana and 1/2 cup colorful fruit or veg
That’s right: peel and freeze those scary looking bananas, and use them to make your smoothies sweeter and even more creamy and delicious. Add berries (low glycemic), half an apple, a piece of organic citrus with the peel, some mango, peach, papaya, pineapple, carrot, beet, etc.
3. TOP WITH 1 HANDFUL GREENS and/or HERBS
Kale, spinach, parsley,… or other green foods like celery or cucumber will work. Pick your favorite greens!
4. FINISH WITH SOME CLEAN PROTEIN
Mix in 1 scoop of a high quality protein powder that takes your nutrient needs and food sensitivities into account; undenatured grass-fed whey is optimal because it is super-absorbable, but a raw plant-based powder with enzymes is a good alternative. Avoid soy-based products. Yogurt, cottage cheese or collagen powder can also supply your protein. Nuts, seeds, spirulina and hemp are nice protein-rich toppings to further round out the nutritional profile of your smoothie-bowl.
This will have a very smooth, creamy texture. Eat it slowly, with a spoon, topped with one or more of the following:
5. TOP WITH BOOSTER FOODS
Freshly ground flax seeds, hemp nuts, coconut flakes, cacao nibs, bee pollen (start with small quantities: 1 grain for starters, then work your way up from there) or goji berries make for great toppings. Black sesame, pepitas (toasted pumpkin seeds), seasonal berries, and anything else that pleases your eyes, your palate and your body is okay.
Make it your own:
IF you consume sustainable animal products, add some yogurt or kefir, or even some grass-fed gelatin powder (in that case, give it a few minutes to ‘bloom’, before enjoying your smoothie).
IF you like it sweet, add half a pitted medjool date to your mixer.
IF you want to add booster foods, consider maca for energy, spirulina for minerals and protein, and spices like cinnamon (blood sugar regulation), ginger (digestive) or turmeric (anti-inflammatory) for their specific properties.
IF you like a more drinkable smoothie, because you need a quick healthy snack on the go, add some filtered water, homemade almond milk or coconut water, OR substitute 1 cup of pomegranate juice for the cup of fruit.
The Hows and Whys of Balancing Your Smoothies:
Fruit alone does not a smoothie make!
In addition to making the smoothie more balanced in terms of macronutrients, adding enough healthy fat and clean protein slows down digestion and gives your system a chance to absorb all the great nutrients from the plant foods you are adding.
Chew, baby!
Digestion starts in the mouth: Chewing your ‘smoothie creme’ mixes the enzyme amylase (in your saliva) with the plant-power goodness, so you have a better chance at absorbing all the phytonutrients. The tasty crunchy toppings pack some fiber (which you have taken out of the fruit and greens by pureeing them), and an additional nutritional punch.
Mix it up!
Although I may be posting a couple of smoothie bowl recipes here shortly (by request), I would advise you not to have the same smoothie every day, even if it’s convenient. You want a VARIETY of flavors and nutrients. Mix up the toppings, too. Add some ice chips in the summer and pie spices in the winter. Soak your cashews overnight occasionally, use toasted almond butter when it’s on sale, add leftover veg or sprouts… Be creative and ENJOY!