Many people are now converting from fizzy soft drinks to smoothies, which are a much healthier option. But did you know that fruit smoothies may not be as healthy as you think?

Fruit smoothies are healthier than soda and fruit juices because they contain the whole fruit, including the all important fibre that gets removed in juices. Fibre helps balance out the fruit sugars by slowing down the digestion of the fruit sugars so you get less of a blood sugar spike. Fibre is also extremely important to help you feel full, help your poo be eliminated more easily and acts as a prebiotic (food for your good gut bacteria).

However, a fruit smoothie is still incredibly high in sugar and carbohydrates. Here are 3 things you must add to your smoothies to make them truly healthy and packed with nutrients:

1. Vegetables: Vegetables contain antioxidants, plant phytonutrients, fibre, vitamins and minerals with significantly less sugar than fruits. Veggies that are great to add to smoothies include carrots, cucumber, lettuce, spinach, kale, chard, beetroot as well as fresh herbs such as mint and parsley. You could even add spices, such as turmeric, cinnamon and cardamom for an extra punch of nutrients.
2. Protein: Protein is an important building block for our muscles and enzymes and is also a source of slow release energy, unlike carbohydrates and sugars, so don’t cause a spike in blood sugar. Increase your smoothie protein content by adding in a handful of almonds or cashew nuts, a spoonful of nut butter, a chunk of silken tofu, unsweetened yoghurt or adding in some protein powder.
3. Healthy fat: Fat has been demonised for far too long. In fact, ALL our cell membranes are made from fat. Fat (also known as lipids) is an essential nutrient and is particularly important for the brain as it is made up of approximately 60% fat. But we need good sources of fat, ideally plant based fats as animal based fats often come with cholesterol and plants don’t contain cholesterol. Good sources of healthy plant based fats to add to your smoothies are avocados, coconut milk, cream or oil and nut butters.

Here’s a delicious and healthy smoothie I made this morning for you to try:

Julinie’s Golden Smoothie

Ingredients (makes enough for 2):

2 cups of milk (I used oat milk)

½ a very ripe banana

1 carrot

¼ of a melon

1 heaped teaspoon cashew nut butter

2 heaped teaspoons Pukka Gold Latte powder

Method:

1. Chop up the banana, carrot and melon into small chunks.
2. Place all the ingredients in a blender and blend until smooth.
3. Enjoy!

For more healthy smoothie inspiration, have a look at these recipes.

Adding in these ingredients to your smoothie is just one way of boosting your health. For lots more ideas that are personalised to you, health coaching is one of the best ways to support you on your health journey. Contact me here to arrange a free 30 minute Exploratory Call to find out more.