Not Your Momma's Smoothie
Do you love a smoothie for breakfast but an hour and a half later you are starving? You are confused and don’t understand why because you are using almond milk and putting tons of delicious whole fruits in that blender.
If there was a way you could continue to have your smoothies and stay full until lunch, you would want to know more about that, right? That’s what I thought. I love a smoothie too so I figured out the perfect formula for deliciousness AND fullness.
Here’s the thing. Fruit is nutritious but it is also straight carbohydrate. It does contain fiber but no protein or fat. Almond milk is the same, a good liquid base but very little protein, fat or fiber. After you drink your fruit filled smoothie, your blood sugar spikes from all the sugar in the fruit. One to two hours later, you crash. You become ravenous and you end up eating again to bring your blood sugar back up. I’m guessing you eat some quick carb like a granola bar or maybe some more fruit because these foods raise your blood sugar quickly. And so the cycle goes.
You can stop this cycle with just a few simple tweaks so you can enjoy your morning smoothie and stay full until lunch with no blood sugar spikes. This is what you want, isn’t it? I helped a friend do this just the other day and she was amazed by the results.
Here is how you do it. You need protein (good quality protein powder), fat (avocado, nut butter), and fiber (chia, flax, avocado-again, fruit). This key to only add 1/4-1/2 cup of fruit. I know what you are thinking. I love my fruit! I understand, I too like a nice fruit smoothie, but you can still get the flavor of the fruit with a small amount. And what that means to you is you can still have fruit in your smoothie and not think about eating again until lunch.
Here is my basic recipe. You can add or omit certain ingredients but make sure you always include a protein, fat and some fiber. I generally don’t add fruit to my smoothies. If you find you are still hungry before lunch (you should be able to go 4-5 hours without needing to eat) try omitting the fruit. Cacao nibs are like nature’s original chocolate chip and are full of antioxidants, in case your aren’t familiar with them.
Not Your Momma’s Smoothie
2/3 cup unsweetened almond milk
1 scoop protein powder, chocolate, vanilla or coffee (I use Orgain)
1 T nut butter (fat)
1/2 avocado (fat/fiber)
1 T chia seeds (fiber)
2 T cacao nibs (optional)
1/4-1/2 cup fruit (optional)
1 t vanilla
pinch of salt
3/4-1 cup ice
Put all ingredients in a blender and blend until smooth. If you added chia seeds, let it sit for a few minutes so they soften or make the night before and put in the fridge. Enjoy!
I use a Ninja blender I got from Costco for about $60. Works like a charm.