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Let Me Upgrade…. Your Smoothie!

Nov 15, 2022

Hey NH Gang, Bree here - your NH in-house nutritionist. If you are a busy person, like me (especially in the mornings) whizzing together a quick smoothie is an easy way to make a nutritious meal and get on with the day!  

Though the flavour combinations and ingredients to add are endless, there are a few little things I like to focus on when making a smoothie so I can ensure that whilst  I’m getting something that tastes amazing, it also has the nutrient profile to match. 

Here are a few things I like to focus on;

  1. Balancing Blood Sugar: Making a smoothie that is balanced in carbs, fats, protein and fibre can help prevent large fluctuations in blood sugar which keeps your energy stable throughout the day.
  2. Increasing Nutrient Density: If you’re swapping a smoothie for a meal, it's important to make sure you’re still getting in enough nutrients.
  3. Keeping You Fuller for Longer: If you feel like smoothies don’t fill you up - you need to read below! Plus when I have a big day ahead, I don't want to be worrying about getting hungry.
  4. Sustained Energy: When I’m busy, I want something that is going to give me enough energy so I don’t need to keep reaching for that next cup of coffee.

Here is how I ensure I am making a balanced smoothie;

CHOOSE YOUR BASE:

I like to keep the base simple, you can use any liquid just be careful to watch out for added sugars and additives. For your base choose from:

  • Your favourite milk - dairy or dairy alternative like coconut or almond
  • Coconut water - perfect for extra hydration due to the high mineral content
  • Yoghurt or kefir - for the added benefit of probiotics - plus an easy way to add additional protein!

BALANCE YOUR MACRONUTRIENTS:

To make your smoothie balanced, you need to cover all bases - protein, fat and carbohydrates. 

  • Protein: Protein powder - the most important part to make your smoothie satisfying. Read my blog on why I love protein so much here (link)
  • Collagen powder: Collagen is the perfect addition if your hair, skin, nails and joints need some extra love. NH also has a flavourless option (link) which I love because it makes it so easy to add into any 
  • Fats: Fats are also important for satiety. Choose any 1 of the following:
    • 1 tsp nut butter - To avoid extra sugar, check the label and choose one that is just blended nuts and salt
    • ½ Avocado - great for creaminess  & pairs so well with chocolate flavours
    • A small handful of raw nuts - packed with healthy fats & antioxidants
    • Oils - 1 tsp coconut oil or MCT oil for brain power 
  • Carbohydrates: Carbohydrates are important fuel sources for our body. This is also where the fruit and veg comes in!
  • Fruits: the options are endless! Experiment with both frozen and fresh for different textures
  • Veggies that work well in a smoothie include: raw frozen zucchini or cauliflower (you would be surprised that these can be hardly tasted), cooked and cooled beetroot or pumpkin,  fresh cucumber, leafy greens such as spinach & kale (if you have sensitive digestion - try cooking and cooling your greens first)
  • Grains & Cereals: rolled oats, flaked quinoa, buckwheat or rice - adds thickness and bulks your smoothie - great for the extra energy

EXTRA NUTRIENTS:

A smoothie is the perfect opportunity to sneak in some extra nutrients. Here are some of my favourites to mix and match:

  • Seeds - Hemp seeds, Flax seeds, LSA mix, Chia seeds (these are best soaked in a little water before hand for easier digestion) - for healthy omega 3’s, minerals like iron and fibre 
  • Cacao Nibs or Cacao Powder - high in minerals and antioxidants (perfect for those choc cravings) 
  • Goji Berries - so delicious & high in Vitamin C
  • Maca powder - to help support healthy hormones and adds a nutty flavour 
  • Spices - cinnamon, nutmeg, ginger, turmeric - for flavour and an extra mineral hit 
  • Wholefood Powders: Acai berry, Wild blueberry, Camu Camu powder - these are great whole food sources of Vitamin C and antioxidants 
  • Need some extra vegetables in your diet? Greens powders are perfect for this - our NH Gorgeous Greens powder is equal to one serve of veg whilst not compromising on taste

Let’s talk about digestion!

Though smoothies do make excellent meals on the go, when you are in a rush, digestion is often left impaired. Here are my tips for digesting your smoothie efficiently:

  • Slow Down - it is important not to drink too quickly as this is when tummy troubles can arise like indigestion and bloating
  • Add some crunch on top - this makes you actually have to slow down and chew, which helps stimulate digestive enzymes. Any of the nuts and seeds mentioned above will do the trick or add a sprinkle of your favourite healthy granola
  • If you’ve got some extra time - turn your smoothie into a smoothie bowl! Then sit down and take the time to enjoy!

Check out what Bree, our NH in-house nutritionist has been having for breakfast lately - the Banoffee Caramel Protein Smoothie.

Here's what you'll need:

Here's how to make it:

  1. Add all the ingredients into a blender and blend until a smooth consistency is reached. 
  2. Pour the smoothie into glasses, top with whipped cream and your toppings of choice & enjoy!

Our NH Thrive Plant Protein contains no refined sugar, and is gluten-free for our GF girls, plus is vegan so our plant-based girls aren’t missing out. 

Check out our THRIVE Plant Protein range here.

By Breeanna Betar

Breeanna is a degree qualified Clinical Nutritionist specialising in women’s health. In her private clinic, she works one on one with women to help them achieve their health goals. Bree possesses a profound understanding of women’s health needs and is committed to sharing her knowledge with the Naked Harvest community, and is proud to be involved in Naked Harvest’s mission of revolutionising the active supplement industry.