how to build a smoothie; protein; hunger and energy; satiating; how to make a smoothie
2 min read

How To Build A Smoothie

Author_Kerry-Locatelli Education Meal_Smoothie Protein

Surely making a smoothie isn’t rocket science, right? You throw some stuff in a blender, blend it and voila you have a smoothie. Kinda, but also not. A well-crafted smoothie is a beautiful thing. Tasty and satisfyingly nourishing. Great fuel that’s easy to digest and keeps you going.

So how do you build this beautiful thing you ask?

Think about a flavour combination you love- for example blueberry and chocolate, peanut butter and jelly, tropical fruits, dreamy vanilla, sweet strawberry, mixed berries etc. Now, choose your milk base- any milk you want. Then, pick your protein source such as Clean Lean Protein, tofu, hemp seeds, mixed nuts and seeds etc. Add some good fats like nut butters (peanut butter, almond butter, cashew butter etc), flaxseed oil, hempseed oil, coconut cream or coconut oil, avocado, chia seed oil etc. Add some fibre like flaxseeds, psyllium husks, basil seeds, or chia seeds. Add some nutrient dense fruits and vegetables like frozen berries, sprouts, dark green leafy vegetables, Good Green Vitality etc. You can add more carbohydrates such as bananas, oats, or more fruits and vegetables etc appropriate for your lifestyle, activity levels and carbohydrate tolerance levels.

When we combine protein, fats and fibre in a meal, we feel far more satiated. It can help balance our blood sugar levels so that we don’t hop on that insulin rollercoaster with the rapid rise in blood sugar levels and then the rapid crash. It can help level out the orchestra of hormones involved in hunger, satiety and energy expenditure- leaving us feeling fuller for longer and energised. A smoothie, much like any meal, should make you feel full and taste delicious.

Feeling satisfied is not just about feeling full physically, its also about the enjoyment and pleasure you experience. Contrary to what many people believe, healthy food can (and should!) taste delicious. When you make your next smoothie, think flavours, milk base, protein, good fats, fiber, nutrient dense fruit and vegetables, extra carbs if appropriate for you, and bam you have a magical thing. Hunger busting and delicious.