Building a Better Smoothie and Dr. Leazenby’s Favorite Recipe
We all know that we should be eating more fruits and vegetables, but its not always the most convenient choice in our busy American lifestyle. You have to get creative and plan ahead to find strategies that work for you. I frequently teach the "4 S’s" to my patients and my students as ways to incorporate veggies into your diet. These include Soups, Smoothies, Stir-fries and Salads. All of these are versatile options for incorporating plenty of nutritious foods to support your health.
Let's look closer at smoothies. They are a great option for any meal of the day. The can be made sweet or savory and can accommodate a large variety of ingredients. However, they can also quickly become unbalanced and sugar-laden when made with too much fruit juice, sweetened yogurt, or large amounts of high-glycemic fruit. The following tips can help make smoothies a nourishing part of your diet.
Add veggies. Fruit is delicious and wholesome, but even in high quantities this natural sugar can send our blood sugars spiking. Leafy greens like spinach and kale add to the nutrient density of our meal, but do not contribute additional sugar. Avocado can add creaminess and a luscious thickness while providing a great source of fiber and healthy fat. Cucumbers can be a refreshing way to add flavor, fiber and water to smoothies.
Add protein. Our bodies ideally want every macronutrient (protein, fat and carbohydrate) available in every meal. Adding protein to smoothies helps fuel the body through the day and provides essential building blocks for health. Add nuts like cashews or almonds, beans like chickpeas or white beans or consider a high quality commercially available protein powder.
Use a spoon and a bowl. Proper digestion starts in our brain and requires a mindful approach to eating. Sitting down to a table and chewing your calories is preferable to quickly gulping down your smoothie. When you are able, turn your smoothies into a smoothie bowl. Simply add less liquid to your smoothie to make it thick like the consistency of soft serve ice cream. Serve the smoothie as a bowl topped with fruit, nuts or your favorite granola. You may find you feel fuller faster.
The Ultimate Smoothie Bowl Recipe
Smoothies can be a great on-the-go breakfast. Including vegetables, protein and healthy fats help ensure these tasty drinks provide a steady source of energy rather than a sugary spike and crash. To help promote mindfulness and proper digestion, consider making your smoothie thick and eat it from a bowl with a spoon.
Author: Erica Leazenby, MD Time: 5-10 minutes
Serves: 1
Ingredients for a balanced smoothie:
1-2 veggies: Get creative and include a variety of veggies like a handful of spinach or kale, a piece of cooked sweet potato, steamed cauliflower, half a cucumber or cooked white beans
1-2 fruits: Prioritize fruits like raspberries, blueberries and cherries that are less likely to spike blood sugars; tropical fruits like pineapple and mango can cause more significant blood sugar spikes, so use them more sparingly
Healthy fat: Adding a 1/4-1/2 of an avocado, tablespoon of nut butter or a spoonful of seeds can provide healthy fats that help keep you full and promote absorption of fat soluble vitamins
Protein: Add unsweetened yogurt, hemp seeds, nut butters, chia seeds, flax seeds or plant-based protein powders
Liquid: Nut based milks, teas or ice are great bases for smoothies; avoid fruit juices to help control the amount of sugar
“Extras”: Give your smoothie an extra flavor jolt with antioxidant spices like cinnamon, unsweetened cocoa, ginger and turmeric
Dr Leazenby’s Favorite Sweet Cherry Smoothie Bowl
1 cup spinach
1/2 cup frozen cherries
1 serving chocolate flavored, plant-based smoothie powder (I like OptiCleanse Creamy Chocolate by Xymogen. This is available in the Relish Health office.)
1/2 cup or more unsweetened almond or cashew milk
1 Tablespoon flax seed
Optional toppings: nutty granola, unsweetened coconut flakes, helm seeds, pumpkin seeds, berries, a few banana slices
Combine all ingredients in a blender. Adjust amount of almond milk to desired consistency. Periodically scrape down the blender to incorporate all the ingredients. Serve in a bowl with your favorite toppings.