Balanced Smoothie Tips + #kaleitwithkendra Klassic Recipe
It’s no secret I’m an absolute smoothie bowl addict! I seriously adore them for how they taste, to their benefits, and endless opportunities to be creative. Building a balanced smoothie can be broken down into a few key components. These are especially important if the smoothie is replacing a meal, which mine often does. To make sure my smoothie is tasty and satisfying, I always include ingredients from each of the categories below. Fiber, fat, protein and greens are essentially what your body biologically needs — anything else is extra! These regulate hunger hormones and balance blood sugar. Balance in your bowl is balance in your gut!
Quality source of carbs + fiber: Customize these based on preference and activity levels for the day. Banana, cauliflower, zucchini, sweet potato, butternut squash, pumpkin, oats, etc. Frozen options are perfect to create a thick smoothie bowl base. I always have steamed then frozen veggies on hand to put in smoothies because of how necessary I feel they are. All I do is wash, cut, steam and freeze before adding to smoothies. Making big batches for the week saves so much time!
Healthy fat: Frozen avocado chunks are my go-to because of how creamy they make smoothies. Nut butters, chia, flax or hemp seeds are also great add-ins and are super easy to stock up on. A healthy fat will keep you feeling satisfied and nourish your skin, hair and nails. Essential!!
Protein: Besides yogurt and milk alternatives, here’s where you can get an extra nutritional boost from plant-based protein powders (my favs are Four Sigmatic, Garden of Life and collagen), wellness supplements and superfoods (I love spirulina, blue majik, maca, turmeric, beetroot, açaí, camu camu, sea moss gel). If you’re feeling fancy, incorporate adaptogens, which are healing plant foods that help the body deal with external stressors like the environment, diet and sleep. Matcha, moringa, ashwagandha, tocos and medicinal mushrooms like cordyceps, chaga, reishi and lion’s mane are my favs. We don’t need all the superfoods and adaptogens to be healthy, since all whole foods are super nutrient-dense in their own right. But if you’re able to, it’s a great way to boost nutrients!
Colorful fruits & veggies: To adjust the flavor, I love adding handfuls of greens (spinach and/or kale), veggies (I promise they’re tasteless!), berries and fruit (banana, dates, mango, papaya). The natural sugar in fruit provides vital nutrients for our bodies. All that fiber leaves you full and fueled! Frozen fruits are affordable and allow for more variety, especially for produce that’s not in season.
Liquid of choice: Fab options are plant-based milks (almond, oat, cashew, macadamia), coconut water or plain water. Adding more liquid will thin out the consistency, making a smoothie rather than a bowl. Play around with ingredient ratios until you find the right texture.
Putting it together: For the perfect silky smoothie, I’ve found that the order of blending matters. Start with liquids, dry goods, leafy greens, fruits and veggies, ending with frozen items. Blend and enjoy!
Bonus tip: “Eating” your smoothie with a spoon will help to ease digestion and keep you fuller longer. Especially if you add toppings for texture! Options are endless: fresh fruit, nuts and seeds, cacao nibs, goji berries, bee pollen, granola, nut butter, probiotic coconut yogurt, chia pudding, creamy oats, pretzels, cereal, and even homemade goods (a cookie, muffin, banana bread). Get creative and have fun! The process of sitting and enjoying each mouthful helps to regulate your appetite and send signals to your brain that you are full!
How do you make your smoothies? Let me know if you try out this method!
#kaleitwithkendra Klassic Recipe
This greenie is the ultimate fuel. It’s a complete meal, packed with protein, healthy fats, fiber and superfoods in one creamy, delicious bowl! The deep rich color excites me every time about the nutrients it’s providing. The thick, creamy texture is so satisfying and tastes like ice cream!! I crave monster smoothies like this every day, which keeps my meals consistent. I switch it up slightly depending on my cravings and nutrient needs for the day, but the core ingredients are:
✦ Unsweetened plant milk or coconut water
✦ 1-2 medjool dates (pitted)
✦ Chia, flax & hemp seeds
✦ Maca
✦ Spirulina
✦ Cinnamon
✦ Cacao nibs or powder
✦ Vanilla protein
✦ Microgreens
✦ Spinach and/or kale
✦ Avocado
✦ Frozen banana
✦ Frozen cauliflower
✦ Frozen zucchini
✦ Frozen cucumber slices
