The Ultimate Smoothie Template


The Ultimate Smoothie Template

Cassie here! Do you have a breakfast routine? I often go back and forth between having breakfast items prepped and praying I can MacGyver something nutritious into a satisfying meal. Which leads me to today’s post about MacGyver’ing. When I’m pressed for time and limited on grocery essentials, the quintessential smoothie is my morning go-to. I can usually rely on a well-stocked freezer of frozen fruit and veggies, a plethora of alternative milks that can be kept in my pantry and the miscellaneous items like chia, flax, or nut butters that can get added.

Smoothies can be a really great way to start your day but some recipes are better than others. I wanted to share the basic bones recipe I follow that helps keep you feeling fuller longer without sending your blood sugar levels soaring and crashing, leaving you both hungry and tired just a couple of hours later.

Just think of the 3 F’s + protein and greens. Fiber, fat, plus a little fruit and protein and greens. To that you can add your liquid of choice and any superfoods or extras that you may be trying. Right now I’m loving Golden Milk which is a turmeric blend. So how do we turn that into a stellar smoothie? Check out the template below to help you get started.

Smoothie Template

1 tbsp Fiber (flax, chia, oats)
1 tbsp Fat (avocado, nut butter, cashews, coconut oil
1/4-1/2 cup frozen or fresh Fruit
1 serving of Protein powder
1 cup Greens (preferably dark leafy)
1-2 cups unsweetened nut milk or water

  • Fiber: Flax, chia, **oats - adding this may help lower cholesterol, add a couple tablespoons and see if you can tolerate the texture of the smoothie. I sometimes put a 1/4 cup in mine but it really thickens it up! You don't need to have this in your smoothie everyday. Make sure you switch it up but I think they could benefit your cholesterol labs.
  • Fat: avocado, nut butters, cashews - just throw a tablespoon worth. When adding fat, it doesn't take much. And if you don't have any of those items on hand, one tablespoon of avocado oil or olive oil will do the trick!
  • Fruit: berries, banana, mango. I love frozen fruit. It doesn't have to always be fruit, you can blend in carrots or beets too.
  • Protein: you can use unflavored or flavored protein powders.
  • Greens: spinach, kale, some people use herbs like basil and cilantro or cucumber. Taste preference! I would start with the spinach.
  • Liquid: water, coconut water, almond milk, cashew milk, soy milk, oat milk, rice milk. There are so Make sure you look for *unsweetened* when purchasing nut milks.


Ultimate Green Smoothie

1 tbsp chia seeds
1 tbsp coconut oil
¼ cup berries
1 serving vanilla protein powder
handful of spinach
2 c unsweetened almond milk

1.     Place ingredients in high-speed blender and blend until smooth.


PB & Cacao Smoothie

1 tbsp chia
1-2 tbsp peanut butter
1 serving vanilla protein powder
½ cup spinach
2 c unsweetened nut milk
1 tsp cacao nibs

1.     Blend ingredients in high speed blender until smooth. Add ice (optional).