My Balance & Wellness
with Sarah Hawthorne


How to build the perfect smoothie

Smoothies are a popular drink with my health coaching clients as they are quick and easy to make, and are a great choice for breakfast on the go. The key to building the perfect smoothie is to think about nutritional density, incorporating a balance of fiber, antioxidants, vitamins, minerals, high quality protein and healthy fats. Basically the raw materials your body needs to THRIVE.   

Here’s how I like to do it: 

*Fruit: a lot of people get carried away adding a whole bunch of tropical fruits such as mango and banana to their smoothie to make it sweet. Simply put, this is too much sugar to consume in a single serving, even if it is “natural”. So go light on the fruit by using half a banana instead of 1 or 2 whole bananas, or opt for low sugar berries that are packed with antioxidants and flavor (1/2 a cup or so should be adequate for most).  

*Protein: protein is important for helping to repair the body, especially after a workout, and it helps to stabilize blood sugar levels. The best sources to add to a smoothie are gelatin (from grass fed animals), which you can find at any health foods store, or by using plant protein such as hemp seeds or freshly ground flax seeds. So give your smoothie a super boost by adding a scoop of one of these amazing choices. 

*Healthy fats: fat makes food taste delicious and creates a feeling of satiety, preventing you from overeating. You can add a spoon of coconut oil, 1-2 tablespoons of your favorite nut or seed butter, or ½ a ripe avocado to your smoothie for a good dose of high quality fat.  These sources will make your smoothie nice and creamy. When you add fats you get a hit of fat-soluble vitamins, including A, E and K. 

*Greens: we could all use more greens in our daily food intake, so grab a handful of your favorite dark leafy varieties, such as kale or spinach, and add it to your blender. This ensures you are getting an abundance of wellness enhancing vitamins and minerals. If you have a green powder supplement, adding a scoop of this would be a good alternative.  

*Liquid: take your pick from the following: pure filtered or spring water, a splash of fresh coconut water, homemade nut or seed milk (watch my video here), or high quality coconut milk. Add enough liquid until you reach your desired consistency.   

*Other super-foods: optionally blend in raw cacao or maca powder, and garnish your smoothie with bee pollen, goji berries, raw cacao nibs, pumpkin seeds or coconut flakes.   

Ideally drink fresh, or take in a mason jar to go on busy mornings. ENJOY! Join me for personalized health coaching sessions that are fun and inspiring. Also be sure to sign up for my FREE once monthly newsletter.