From Our Nutritionist: 4 Best Protein-Rich Smoothies

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Smoothies can be a great, tasty snack. But too often smoothie recipes lack the key ingredients that will keep your blood sugar levels stable. To make a healthy smoothie that keeps you full and satisfied, be sure to include some protein, a healthy fat, and complex carbohydrates. Many of you might be saying, ‘Smoothies are supposed to be low-fat! Why should I add fat to my smoothie?’ Fat has a dual purpose here – it will slow your body’s absorption of sugar and will help you achieve satiety.

Here are my go-to ingredients in each category:

Protein

  • Nut-butter or ground nuts
    My favorite is almond butter, but other top choices include walnut, cashew, or pecan butters. It really depends on what I’m making, for example I’d opt for walnut butter in something like the pear smoothie.
  • Seeds
    Ground shelled hempseeds, ground flaxseeds, sunflower seeds, or chia seeds
  • Protein powder
    Look for brown rice or pea protein. These two are considered hypoallergenic because they don’t contain common allergens such as dairy, wheat/gluten, eggs, soy, citrus, or peanuts.

Healthy Fats

  • Coconut milk
  • Nuts & seeds (either ground or in butter/oil form)
  • Yogurt

Complex Carbohydrates

Look for fruits that are low on the glycemic index, such as:

  • Berries
  • Pears
  • Apples

Kitchen Notes: I highly recommend investing in a simple coffee-grinder to use exclusively for grinding nuts and seeds.  Every couple of weeks you can grind your favorite nuts and seeds and then store them in a tightly sealed glass jar in your freezer.  They will not freeze, but putting them in the freezer will prevent them from going rancid.

Mixed Berry Smoothie

½ cup mixed berries
1-2 tablespoon almond butter
2 tablespoon ground flaxseed
1 tablespoon flaxseed oil
Plain unsweetened almond milk  (Add amount according to your preferred consistency)
1 teaspoon spirulina (optional)

Combine all ingredients in blender, and blend!

Banana and Blueberry Smoothie

1 banana
1/3 cup blueberries
2 tablespoon almond or cashew butter
1 cup of plain unsweetened Greek yogurt
1 teaspoon spirulina (optional)
Filtered water/milk of your choice – add amount according to your preferred consistency

Combine all ingredients in blender, and blend!

Pineapple Coconut Smoothie

1-2 slices of pineapple
2 tablespoon ground nuts/seeds of choice (e.g., almonds, walnuts, pecans, sunflower seeds)
1 tablespoon flaxseed oil
1 teaspoon spirulina (optional)
Coconut milk

Combine all ingredients in blender, and blend!

Pear Smoothie

1 medium sized pear (peeled and cored)
1 cup plain goat yogurt
1-2 tablespoon flaxseed oil
2 tablespoon ground walnuts (or alternative nuts of choice)
Plain unsweetened almond milk

Combine all ingredients in blender, and blend!

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The One Medical blog is published by One Medical, an innovative primary care practice with offices in Boston, Chicago, Los Angeles, New York, Phoenix, the San Francisco Bay Area, Seattle, and Washington, DC.

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