Learn how to make a smoothie that fills you up for hours and keeps you energized without the crash…AND my latest favorite smoothie recipe (literally tastes like cookies and cream, with no cookies in sight).

Smoothies have an interesting reputation. To some, they are the holy grail of health and wellness. To others, they are looked down upon as sugar bombs that screw up digestion and bomb blood sugar. In truth, they can be either.

Often times, smoothies you buy in shops are made entirely of fruit with added sugar. Many people make their smoothies without fat or protein and down them in a hurry. In reality, this screws up digestion as well as immediately spikes your blood sugar, which leads to high insulin (weight gain), energy crashes, and feeling hangry within an hour or two- trying to white knuckle it through to not go over calories limit, and then causing a major spike in cortisol which leads to higher blood sugar, more insulin, more stored fat…and the cycle continues.

Smoothies can be an amazing tool but we need to make them work in our favor…packed full of nutrients AND supportive of blood sugar.

Here is your magic smoothie formula:
1. Protein: protein provides the body’s building blocks, not just for muscle but also hair, skin, tissue repair, cells and more! It also keeps us full, turns hunger signals off, and is important for building hormones. I always add protein powder to my smoothies. My favorite is Be Well by Kelly, but any bone broth or beef based protein powder with 20-30g of protein per serving, no added sugar, and only whole food ingredients will do. If you must do pant-based Truvani is a good option. I prefer bone broth/beef because the processing method is much safer.
2. Fat: fat provides long burning energy and satiety. It is also important for building certain hormones and is required for absorbing vitamins A, D, E, and K. Some helpful fats to add to smoothies are avocado, nuts, seeds, nut butters, coconut cream, coconut butter, coconut oil, full fat pasture-raised yogurt or coconut yogurt.
3. Fiber: fiber is so important for our microbiomes which provide support for our immune systems, help to detoxify used up hormones, critical for digestive processes, and support healthy aging! We pass on our microbiome to our babies in pregnancy and childbirth so fiber is critical for building up a healthy gut for mama and baby during pregnancy or preconception! Some great forms of fiber for smoothies are hemp hearts, chia seeds, flax seeds, psyllium husk.
4. Greens: adding greens is an excellent way to pack a smoothie full of vitamins, even more fiber, and phytonutrient goodness. Rotate your greens to increase nutrient density and anti-inflammatory, anti-aging, and immune system power. I generally use spinach, kale, or “power greens” which has a mix of many leafy-green varieties.
5. CHEW: Always remember this awkward phrase- “Eat your liquids and drink your solids.” The mechanism of chewing turns on the ret of the digestive system. In order to actually absorb the many nutrients this smoothie provides, remain satisfied, and avoid digestive discomforts, it is critical to chew even when you don’t need to. (It is also important to chew solids into liquid form which is what the rest of the saying is referring to).

This smoothie is packed full of nutrients with protein, fat, and fiber. It can successfully replace a meal and will lead to satisfaction until the next meal and provides plenty of energy so you will not feel hangry, tired, or drive your stress response up. And it is also SO tasty. I have been making it multiple times a week for months so I had to get this recipe out for you to try! Please comment below or tag me on instagram when you try it! I’d love to know what you think.

*A note about protein powder: Buying a protein powder that is clear of unnecessary ingredients, mounds of sugar, and enough protein, is hard to do, on top of navigating all the different kinds. Always look for something with no added sugar, minimal ingredients that you understand, and 20-30g of protein. My absolute favorite is Be Well by Kelly because it covers all of those bases, taste great, and beef protein actually has the most nutrients and purest processing. If you require a plant-based option, Truvani is a pretty good option, though I cannot speak to their processing (most plant proteins require a hexane process).