Today I have the pleasure of having my friend Kara Swanson share with you all about how to make the perfect smoothie! I have been SO stoked to share this ever since she sent it to me, so I hope you enjoy it as much as I did! Kara is the founder and certified nutritionist of Life Well Lived, where she shares her passion to educate and empower women how to properly nourish their bodies using whole foods. She is passionate about showing how living a healthy lifestyle can be easy, simple and delicious. Kara is the creator of Meal Prep Bootcamp where she helps clients meal prep for their family to make healthy meals the whole family will love and how to save money and time in the kitchen. For more tips on how to live a healthy life follow @karaswanson on Instagram!
Have you ever made a smoothie but then an hour later realized you were hungry again? Ugh, that’s the worst. Here you are thinking you’re being so healthy by making {or buying} a smoothie only to be hungry soon after. I’ve been there. And I used to have such a love/hate relationship with smoothies. They always tasted soooo yummy but would often leave me hungry just an hour later.
But here’s the thing I learned about smoothies: most have a lot of sugar. Like A LOT. Most smoothies from “health” places are loaded with sugar from fruit juice and aren’t very healthy. And at home we often do the same, loading our smoothies with an unbalanced amount of fruit.
No, fruit isn’t bad.
But fruit does contain sugar. And too much sugar, no matter what the source is, causes your blood sugar levels to spike and then later crash. You want your blood sugar levels to stay as balanced as possible. A smoothie filled with fruit and not a lot of dense nutrients will cause you to feel hungry an hour later.
To stay full for more than an hour and prevent blood sugar levels from spiking I changed my fruit filled smoothie in for one loaded with nutrient dense ingredients. In turn this helps me make better choices at my next meal since I’m not famished when dinner time arrives. And I’m going to show you how to make one too!
Enter the Power Smoothie.
This smoothie is filled with fiber, healthy fats, veggies, and protein to keep you fuller longer, turn off hunger hormones, and keep blood sugar levels stable.
How to make a Power Smoothie:
- Protein- Start with a high-quality protein. One without fake sugars and artificial sweeteners. I personally love and use Paleo Pro and love the taste and ingredients they use.
- Veggies- Whenever I make a smoothie I always add some veggies, usually greens like spinach or kale. I also love to add in some frozen cauliflower or frozen zucchini. This is a GREAT way to sneak in some greens and really pack some nutrients into your smoothie. Add unlimited amounts for added benefits.
- Healthy Fats- Fats keep you fuller longer. Don’t shy away from this. I recommend 1 tbsp at theminimum and up to 2 tbsp Choose nut butter , coconut oil , or avocado.
- Fiber- Fiber helps control hunger, maintain good bowel health, and promotes detoxification. Add 1-2 tbsp of chia seeds or flax seeds .
- Optional: Fruit. Berries are lower in fructose so they are a great option to add to your smoothies. Remember to stick to no more than 1⁄2 cup of fruit. This will keep your blood sugar from spiking and then later causing a crash.
- Liquid1-1/2 cups of unsweetened almond milk, unsweetened coconut milk or water is the optimal amount of liquid for your smoothie. I will typically do one cup of unsweetened almond milk and then add 1⁄4-1⁄2 cup water.
- Extras- Maca Powder: I’m obsessed with adding maca powder to my smoothies because of the many many benefits is provides→ it helps balance hormones, improves PMS symptoms, and if you’re struggling with PCOS, maca has shown to help control estrogen levels in the body. Oh, and it also increases energy and helps stabilize your mood {sign me up!}. I usually do 1-2 tsp.
So, here’s my own personal favorite!
My Go To Power Smoothie Recipe
Here is my go to power smoothie recipe that I have almost daily! I sometimes swap out different fruit depending on what I have on hand, but everything else is usually the same!
1 scoop Paleo Pro Ancient Cacao protein 1 cup unsweetened almond milk
1-2 tbsp peanut butter
2 tbsp chia seeds
2 cups spinach
1 tsp maca powder
1⁄2 cup frozen mixed berries Handful of ice
Blend and enjoy!
