balanced smoothie

Building a Macro Nutrient Balanced Smoothie

I love a good smoothie! Macro-nutrient balanced smoothies are the perfect meal replacement. I usually struggle to find time to make a cooked breakfast during the week, so I will throw together a smoothie and drink it while I am getting ready for work. Its quick, easy and a great way to pack in plenty of nutrients.

It’s important to make sure your smoothies are macro-nutrient balanced – especially if you’re having them in place of a meal.  They should include some healthy fats, protein and complex carbohydrates. While an all fruit smoothie may taste great, it will be high in sugar and wont have enough protein or fat to keep you feeling satisfied and full through the morning.

Macro-nutrient balanced smoothies are actually pretty easy to get the hang of if you follow these simple steps.

1. Choose a liquid base (1-2 cups)

Almond/oat/coconut milk, coconut water, filtered water, brewed herbal teas. I don’t recommend using fruit juices as they contain too much sugar, and don’t contain any of the fibre that whole fruit provides.

2. Add a fruit (1/2 – 1 cup)

Banana, berries (blueberry, strawberry, raspberry, blackberry), peach, apple, pear, mango. Tip: frozen fruits create a creamy, chilled smoothie.

3. Add some veg (1/2 – 1 cup)

Kale, celery, spinach, watercress, cucumber, avocado, cooked root veggies – pumpkin/beetroot/carrot/sweet potato,

4. Add some healthy fat (1-2 serves)

1/4 avocado, 23 almonds, 18 cashews, 15 pecans, 12 hazelnuts, 14 walnuts, 1 tbsp chia seeds, 1 tsp coconut cream/flesh

5. Choose your protein (1 serve)

Organic silken tofu, good quality protein powders (whey, rice, pea), nuts, seeds, eggs, yogurt, chia seeds, cottage cheese

6. Optional extras for a nutritional and taste boost 

Stevia, raw cacao, ginger, nutmeg, mint, acai powder, cinnamon, vanilla, spirulina, moringa powder, slippery elm, mesquite.

7. Blend well and enjoy!

balanced smoothie