How To Build A Balanced Smoothie + 4 Simple Recipes

If you are substituting your meals for smoothies please remember to have them balanced. Unfortunately I see a lot of well intended people start the day with a beautiful looking smoothie filled to the brim with fruit, maple syrup, more fruit and coconut water. This in the eyes of a nutritionists is a sugar fueled meal which will cause slumps in energy, mood swings, poor concentration, cravings and not keep you feeling full until lunch let alone mid morning (you may have experienced this?).

Smoothies are a great way to get good nutrition in, they are easy to make for people on the go and excellent when it’s stinking hot, however we need to ensure we are getting in all of the MACRO nutrients - protein, fats, complex carbs as we do in a knife & fork meal. So here is my guide on how to build a balanced smoothie and make it meal worthy as well as some delicious recipes to get you started!

How to build a balanced smoothie - include something from each of the following.
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PROTEIN: good quality protein powder (I like @atpscience NOWAY or @pranaon for vegan), nut or seed butters (100% peanut, almond, cashew, sunflower seed, macadamia or hemp seed), eggs, collagen powder (I like @nutraorganics)
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FAT : see nut/seed butters above, avocado, coconut oil, shredded coconut, coconut milk, cashews, macadamia nuts, pecans etc, LSA, chia seeds, flaxseed meal
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COMPLEX CARBS: buckwheat groats, whole oats, cooked sweet potato, cooked potato (why not), quinoa flakes
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BONUS - VITAMINS & MINERALS: fresh, lightly cooked or frozen vegetables such as zucchini, spinach leaves, cucumber, pumpkin, carrot, ground turmeric, ground cinnamon, ground ginger, nutmeg, all other sweeter type spices.
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Of course have your staples - liquid (coconut water, water, UNSWEETENED almond/coconut/rice/oat milk for dairy free, full fat dairy milk) and fruits (banana, strawberries, mango, blueberries etc) limiting to 1-2 serves per smoothie.

While a fruit filled smoothie will cool you down it will NOT be enough to sustain energy, concentration, appetite and keep cravings away. In fact it will do all the opposite but not if you follow this guide.

Simple balanced smoothie recipes to get you started

Peanut butter jelly sandwhich

1/2 cup strawberries (frozen is good), 1 tablespoon 100% peanut butter, 1 scoop vanilla protein powder, large handful ice, 2 florets of cooked & cooled cauliflower, 1-2 cups water (depending on desired consistency), 2 tablespoon oats. In a blender to blitz! A tsp of PB to float on top if you like it fancy.
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Protein - protein powder
Fats - peanut butter
Complex carbs - oats
Vegetables - cauliflower

Salted macadamia and blueberry vanilla

1/2 cup frozen blueberries, 1 serve vanilla protein powder, couple florets of cooked & cooled cauliflower, 1 tablespoon macadamias, 2 tablespoons rolled oats, big pinch of salt, large handful of ice, 1-2 cups water depending on desired consistency. Into the blender to blitz. Sprinkled with crushed macadamias & sea salt.

Protein = protein powder
Fats = macadamia
Complex carbs = oats
Vitamins & minerals = cauliflower & blueberries

Mango & hemp

1 mango (frozen is ideal), 1 tablespoon hemp seeds, 1 serve of vanilla protein powder, 2 tablespoons rolled oats, 1 large floret of cauliflower steamed and cooled, large handful ice, 1-2 cups water depending on desired consistency. Blend and go, top with extra hemp seeds.

Protein = protein powder & hemp seeds

Fats = hemp seeds

Complex carbs = rolled oats

Vitamins and minerals = cauliflower, mango

Raspberry & tahini

1/2 cup frozen raspberries, 1 tablespoon tahini, 1 serve vanilla protein powder, 1 zucchini steamed and cooled, 2 tablespoons rolled oats, 1 large handful ice, 1-2 cups water depending on desired consistency. Blend and go, top with small dollop of tahini and 2 raspberries.

Protein = protein powder

Fats = tahini

Complex carbs = rolled oats

Vitamins and minerals = zucchini, raspberries