Smoothies have always been my go-to. The only issue? Many of them are loaded with sugar and hidden calories. Some store bought options are fine but I've always found it better to make them at home so I know what's exactly in them.
My nutritionist, Kelly LeVeque is all about a smoothie. A Be Well Smoothie, to be exact. Before I share one of my new sweet favorites with you, here's a recap on what makes a good smoothie for both weight loss and health. It all comes down to a simple formula so it's easy to mix and match with whatever your taste preferences are.
1 serving PROTEIN + 1 serving FIBER+ unlimited GREENS + 1/4 cup FRUCTOSE +2 tbsp FAT + LIQUID + SUPERFOOD
Protein: Look for a clean sprouted vegetarian protein or an organic grass fed whey. Servings will vary depending on your selected protein, read the directions and add one serving per smoothie.
Fiber: Raw fiber powder, chia seeds, flax seeds or avocado are great choices. Kelly recommends keeping your smoothie psyllium husk free.
Greens:Get creative, anything green! Kale, spinach, romaine, basil, cilantro, parsley, cucumber, fennel or any other vegetables, herbs or leafy greens. The list goes on and on.
Fruit/or High Fructose Vegetables:Berries, lemons, limes, mango, banana, pears, peaches, beets or even carrots. Frozen fruit is a fun option to replace ice if you like your smoothie thick and chunky. Slice your bananas and freeze them so that you can easily grab a 1/4-1/2 cup and don’t over do it. Limit items that contain Fructose/Glucose to keep blood sugar manageable.
Fat: Avocado, Coconut Oil, MCT oil, Nut Butter, Walnuts, Coco Butter, Cocoa Butter or Ghee at room temperature.
Liquid:Water, Almond Milk, Coconut Water, Cashew Milk, Flax Milk, Walnut Milk, Hemp Milk or cold pressed green juice. Take note of the sugar content in your green juice and avoid added fructose. Depending on your preference for a thin or thick smoothie you can add liquid accordingly. Sometimes it takes one cup to get the blender moving.
Superfoods/Additives: Greens powder, Collagen, Tumeric, Bee Pollen, Goji Berries, Raw Gluten Free Granola, Cocoa Nibs, Ginger, Chia Seeds, Sunflower Seeds, Coconut flakes, Sea Salt. Superfoods can be used as a fun topping or add to your smoothie for supplemental needs. Many of these additions can be glucose spiking and change the nutritional makeup for our formula. Take caution to avoid the blood sugar spike.
And, now for the recipe...
Green Apple Smoothie
1 serving Vanilla Protein powder
1-2 tbsp coconut oil
1-2 tbsp chia
1 tbsp Best of Greens Green Apple Powder
1 c nut milk
1. Blend ingredients in a high-speed blender until smooth
For more of Kelly's Be Well Smoothie recipes, check out the links below:
Actress, model, active humanitarian, & Mom! Author of 'Everyday Chic'.