Mix & Match Smoothies

Smoothies are a great way to get a lot of colour in your diet.   There are a few key components that I want to ensure you have within them to get the best bang for your buck:

• Greens - these are an easy addition to hide but are so often neglected.  If you have a box of greens in the fridge that you think you won’t finish - throw it in the freezer to use or start buying greens to have in the freezer (or fresh) for smoothies!  

• Protein - I want you to get a minimum of 10g of protein in your smoothie if this is a snack, and 20g if you’re having it for a meal.  You can get the protein in the form of protein powder, or add hemp or other nuts or seeds. If you’re having this as part of a meal with a good source of protein already it can be skipped.  

• Berries - berries have many health benefits and add great flavour and fiber.

• Fat - again if you’re using this as your meal - ensuring you get some healthy fat is important.  That fat could be avocado, 1 TBSP olive oil, hemp seeds, chia seeds, yoghurt, coconut milk, etc. If it’s an adjunct to a meal you can skip.

• Bonus - cauliflower, beets, or other vegetable.  If you have a high-powered blender you can usually add other secret vegetables without impacting the flavour.  

• Bonus - ground flax seeds - a fantastic fiber and nice hormone modulator

We usually just throw things in the blender but something like this can be nice:  

• 1 ½  cups spinach

• 1 banana

• 1 cup mixed berries

• ½ cup cauliflower

• ½  scoop protein powder (I use a Vanilla-Flavoured one)

• 1.5 TBSP ground flax seeds

• 1.5 TBSP hemp seeds

• 1.5 cups water (could be anywhere from 1-2)

This makes about 4 cups of smoothie which I’ll sometimes share with kids, or have throughout the day as part of lunch and snack.  I don’t always put the seeds in because I don’t use smoothies as a full meal replacement - I feel more full when I chew my food!