Healthy smoothies

Curious about the healthiness of your smoothies? Striking the right balance is essential. A fruit-only smoothie can lead to a sugar rush, while a purely green vegetable smoothie might cause a blood sugar drop.

Here’s a straightforward guide to crafting delicious and well-balanced smoothies. Don’t shy away from variety – it’s the key to excellent nutrition. Try something new every few days to keep things exciting.


Most fruits, vegetables, and grains like oats contain carbohydrates, supplying the energy you seek from your smoothie.


At breakfast, protein plays a crucial role in slowing down carbohydrate digestion, preventing blood sugar spikes, and supporting optimal brain function and daily activities. Consider these protein options:

    • 2 tablespoons of plant protein powder (pea or rice)
    • 3 tablespoons of natural yogurt
    • 3 tablespoons of legumes (e.g., chickpeas)

Pea Protein Powder Milk






Good Fats:

Good fats offer sustained energy and satiety. Include options like:

    • 1 tablespoon of nut butter
    • 1/4 avocado
    • 2 tablespoons of raw nuts or seeds
    • 1 tablespoon of tahini
    • 1/4 cup of coconut flakes
    • 1 tablespoon of soaked flaxseeds

nut butters

Avocado and seeds


To create a balanced smoothie, incorporate these fiber-rich additions:

    • 1 tablespoon of psyllium husk
    • 1/2 a pear
    • 2 tablespoons of oats
    • 2 dates
    • 2 teaspoons of fresh or frozen berries
    • 1/2 a green apple
    • 1/2 a banana
    • 1 tablespoon of raisins or cranberries
    • 1 tablespoon of seeds
    • 1 tablespoon of soaked chia seeds
    • A cooked sweet potato

Chia seedsLow GL fruits







  • Enhance your smoothie’s flavor with a touch of sweetness. Consider adding one of these options:
    • A few drops of vanilla extract
    • 1 teaspoon of maple syrup or honey
    • A squeeze of lemon or lime
    • 1/2 a teaspoon of cinnamon
    • 1 tablespoon of cocoa or a handful of mint.