Not all smoothies are created equal. The best-for-you smoothies are those that are nutrient dense and properly combined, without being calorie or sugar bombs. To guide you, I came up with my Foundational Four rules to build a better balanced smoothie.

Mix and match from each category with any additional fun flavourings (like spices, vanilla, cacao) and you’ll build a better balanced smoothie that fills you up, keeps your blood sugar stable, and tastes yummy. You’ll notice a lot of these ingredients do double or triple duty so pick your favourites!

Another hot tip: chew your smoothie so that your stomach tells your brain that it’s eating food and is satisfied rather than simply drinking it. Liquids often don’t register in your brain the way solids do. This also improves overall digestion by stimulating all necessary enzymes for optimal digestive function

🥑Fat (avocado, coconut oil, coconut butter, nut butters, chia/hemp/flaxseeds)

🍓Fibre (chia/hemp/flaxseeds, leafy greens, fruit)

🌰Protein (nuts, chia/hemp/flaxseeds, nut butters, plant-based or animal-based protein powder, collagen)

🌱Greens (spinach, baby kale, concentrated greens powder)

If you’re looking to build a better smoothie and a recipe to get you started, check out my go-to chocolate berry smoothie recipe!