What’s up party people?

Recently, I’ve been making a really yummy, healthy, keeps-you-full-until-lunch smoothie.

You may say, ‘but wait!’

‘I make smoothies in the morning, but I need a snack an hour or two later.’

Well, I’m about to blow your mind today, because I make this smoothie every day, after the gym, and it gives me major energy to power through my morning.

I’ve always loved smoothies, but I discovered that most aren’t actually good for you at all.

You see –

Most smoothie recipes are PACKED with sugar. No wonder you feel tired throughout your morning.

That’s the sugar crash talking!

So, I set out to find a recipe that isn’t full of sugar, but actually tastes good.

I channeled my inner Kelly Leveque, who swears by the “Fab Four” mentality:

Each smoothie you make needs to have four things –

  • Greens
  • Protein
  • Fat
  • Fiber

These are the keys to making a smoothie that gives you lots of energy until lunch.

So, I tweaked what I was already doing with my smoothies, and you guys –

The results were tremendous.

I couldn’t believe that I, who is literally always hungry, could actually eat something that kept me full for that long.

Anyone who knows me doesn’t even have to ask if I’m hungry, because the answer is always a resounding yes.

Let’s get to the yum-o recipe!

 

What You Need

 

ingredients for berry smoothie recipe

 

Frozen berries (I use the Fancy Berry Medley from TJ’s)

Spinach

Half avocado

Chia or flax seeds

Coconut or almond milk

Plant-based vanilla protein powder (I use Vega)

Almond butter

Blender (I use a Ninja)

 

Green Smoothie Benefits

 

berry smoothie recipe

 

Berries as the fruit base: Notice how I don’t have any other fruit in my smoothie besides frozen berries. Berries – and blueberries in particular – contain the highest antioxidant capacity of all fruits and veggies [1]. This means that they help protect our bodies from free radicals, which are molecules that can contribute to diseases and cancer.  Blueberries also help brain function, improve memory, and they help reduce muscle damage after strenuous exercise [2].

 

spinach and avocado - berry smoothie recipe

 

Half Avocado: This makes the smoothie super creamy & delicious. And it is our main source of healthy fat. Speaking in terms of traditional smoothies, avo would replace our banana. Bananas are one of the highest glycemic fruits, which means they make your blood sugar spike really fast – causing a major crash after that.

Chia or flax seeds: Chia or flax are our sources of fiber. I use chia – which are among the healthiest foods on earth. They have 11 g of fiber, Omega-3s and even 4 g of protein, and are tasteless. They also have antioxidant benefits [3].

Plant-based protein powder: I use this one (& it’s on sale, woo-hoo!). I used to use whey protein, but recently changed to plant-based because it has more nutrients than whey. Whey protein is made from milk, so if you’re sensitive to dairy (and most people are), you may want to switch. But, if all you want is the protein, then whey is the way to go (see what I did there?)!

 

almond butter - berry smoothie recipe

 

Almond butter: This is both a healthy fat & added just for taste. I switched from peanut butter to almond butter for two reasons: one, I found it gave me more energy throughout the day, and two, most major peanut butter brands (Jif, Skippy, etc.) have added oils and sugars that aren’t good for you. Now that I only eat almond butter, I am addicted & it serves as a treat during the day (I think it’s so yummy). If you are eating peanut butter, make sure it’s the natural kind!

I encourage you to experiment & do your own research about what works for your body.

 

Ninja blender - berry smoothie recipe

 

I use a Ninja blender, and if I’m on the go, I’ll make my berry smoothie recipe in the Ninja single serve cup that attaches to the base & blends. It is kind of like a Magic Bullet type of situation and it’s v convenient.

The whole smoothie-making process takes about 5-10 minutes. Now that I’ve got my process & ingredients down, it’s really quick.

I want to start making more smoothie recipes, so if you have a good one you make, let me know in the comments! And if you try this one out, let me know how you like it 🙂

 

Plant-Based, Healthy, Berry Morning Smoothie

Course Breakfast
Prep Time 5 minutes
Total Time 5 minutes
Servings 1

Ingredients

  • 1/2 cup mixed, frozen berries
  • 1 half avocado
  • 1 tbsp chia seeds or flax seeds
  • 1.5 cups coconut milk or almond milk (add as necessary, the more milk the thinner the liquid)
  • 1 cup spinach or handful
  • 1 tbsp almond butter
  • 1 scoop your choice of protein powder (I use Vega)

Instructions

  1. Add all ingredients to blender and blend together until desired consistency.

    Enjoy!

REFERENCES

1. http://www.healthline.com/nutrition/10-proven-benefits-of-blueberries#section3

2. http://www.healthline.com/nutrition/10-proven-benefits-of-blueberries#section10

3. http://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds#section6