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A high quality, clean and wholesome protein powder is a wonderful addition to your smoothies. They are easily absorbed by the body and can boost your morning smoothie into a complete meal replacement.
You can literally blend any combination of ingredients into your smoothies, BUT there is a magic formula I like to follow when making the perfect protein smoothie.
BALANCE YOUR MACROS
The secret to blending the perfect protein smoothie is to have the right balance of macronutrients – that is, your protein, healthy fats and carbohydrates – to ensure you’re getting all the nutrients your body needs for optimum health and wellbeing.
This basically consists of wholesome fresh fruits, leafy greens, vegetables and essential healthy fats that are vital for optimum health.
I make sure to add at least one frozen element into my smoothie to make it creamy and extra delicious. This can be anything from banana, zucchini, avocado or a spoonful of tahini or almond butter.
The secret to blending the perfect protein smoothie is to have the right balance of macronutrients – that is, your protein, healthy fats and carbohydrates – to ensure you’re getting all the nutrients your body needs for optimum health and wellbeing.
START WITH YOUR BASE LIQUID
Around 1 cup of liquid is enough to get your smoothie blending perfectly. Water is my ultimate choice, particularly if I need something light or if I want to keep calories down. I also love coconut water, homemade nut or seed milk, coconut milk, rice milk, chilled tea (my gingersnap chai or nourish and glow tea are great in smoothies), vegetable juice (carrot and beetroot are amazing) cold pressed fruit juice or a probiotic rich yoghurt or kefir are wonderful. The less liquid you use, the thicker your smoothie will be!
I add Organic Superfood, Green Smoothie powder and Organic Matcha Tea to boost antioxidants as well as pre and probiotic goodness into my smoothies. The addition of protein powder means you’ll be getting a good dose of essential amino acids that supports your health in every way.
ADD NOURISHING PROTEIN
All my smoothies use wholefood protein ingredients such as nuts, seeds and their mylks, and my Healthy Chef protein. I love to add a spoon of tahini as it provides an added hit of calcium that tastes purely delicious.
Look for a quality protein powder to support your health in every way. I designed Healthy Chef Protein to be Certified Organic + Sugar Free as well as being kind to the digestive system to support my own IBS issues - so there is no bloating. Healthy Chef Protein also supports recovery after exercise and helps keeps my weight in check.
For a truly satisfying protein-packed smoothie, I love to blend 1 frozen banana, 2 tablespoons of Healthy Chef protein, a cup of almond milk or water and a spoon of tahini. My Kamalaya Coco Loco Smoothie is a great example of using tahini and Healthy Chef protein in a smoothie.
BOOST HEALTHY FATS
Fat is a compact source of energy, a vital component of cell membranes needed to synthesise hormones and transport essential vitamins around the body. Healthy fats are also warm and nourishing, protecting vital organs, helping nutrients absorption and keeping you satisfied.
Some sources of fats I really like to use include nut butters, avocados, coconut butter, tahini, coconut yoghurt and cold-pressed coconut oil. Adding some form of healthy fats into your smoothie will provide a smooth, creamy and delicious taste every time. Just make sure your portions are just right – one tablespoon of nut butter or small handful of nuts is enough, as well as 1/4 of an avocado. If you’re a big fan of coconut like I am, you’ll absolutely love My Healthy Tasty Lamington Smoothie.
Some sources of fats I really like to use include nut butters, avocados, coconut butter, coconut yoghurt and cold-pressed coconut oil. Adding some form of healthy fats into your smoothie will provide a smooth, creamy and delicious taste every time.
ADD FRUITS AND VEGETABLES
Fresh fruit and vegetables should be part of every healthy diet, which is why I like to include them in all my healthy tasty smoothies. The fibre in fruits and veggies helps to promote healthy gut function and peristalsis - so it's wonderful to keep you regular.
I love adding berries into my smoothies, as they are low in calories, high in antioxidants and keep my insulin low. Other fruits and vegetable I love to add are banana, pineapple, avocado, papaya, kiwi fruit, roasted pumpkin, baby spinach, kale and zucchini.
I use Healthy Chef Superfood as it instantly provides 30% of your recommended daily requirement of fruits and vegetables. The addition of Healthy Chef Green Smoothie means you’ll be getting a good dose of probiotics which helps support your gut health.
ADD BOOSTERS AND AROMATICS
I love adding spices such as cinnamon, ginger, turmeric and vanilla bean to my smoothies or better still my Organic Turmeric Latte which contains all four. I also love adding cacao powder or my Naked Chocoalte to boost magnesium and Organic Matcha or chilled cold pressed coffee for a kick start to my morning or for recovery after a workout.
Fresh herbs such as peppermint leaves are magnificent. Try adding fresh peppermint or a few drops of essential peppermint oil to your smoothie along with frozen banana, cacao nibs, Green Smoothie and Healthy Chef Protein.
USE NATURAL SWEETENERS
Adding fresh whole fruits provide natural sweetness and good carbs. Banana and papaya are my favourite! I also use low sugar fruits and vegetables such as roasted pumpkin, frozen zucchini or avocado to make my smoothies creamier and satisfying without sugar. A few drops of stevia balances my smoothies as do added fats and protein, especially if I need to control my insulin levels.
INVEST IN A GOOD BLENDER
A good blender is essential for smoothie making. Make sure it can make nut milk, nut butters and blend the toughest of vegetables such as carrots and beetroots. There are some great brands out there...but make sure to by quality and it will last you for life. My blender of choice is a Vitamix and it's what I've been using the last 20 years since my chef days.
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