How to Make a Perfect Smoothie

How to Make a Perfect By Janet Sanders Smoothie

Who doesn’t like a delicious smoothie? The trick to making smoothies for blood-sugar health is combining a blend of low-sugar ingredients that will provide lots of nutrients, and not cause major blood-sugar and insulin spikes.

The key ingredients for a delicious and healthy smoothie are: liquid + protein + fiber + low glycemic fruits and/or vegetables + thickener (optional: sweetener of choice).

Then, you can add other extras for different tastes, health benefits, and textures. There is no right or wrong way to make a smoothie, with one caveat: avoid ingredients high in sugar and/or fructose. We all like different things and have different tastes. So, below are some ideas (and 2 recipes) to get you started. • If you like your smoothie thinner, use more liquid. • If you like a thicker smoothie, use less liquid and/or add more thickener of choice. • If you are using ice or other frozen foods as a thickener, make sure you have a blender with enough power to crush the ice/food so that the ice/food doesn’t remain in chunks and you get a nice smooth texture. • For a sweeter taste, add a small amount of sweetener of choice. • if you want to fight cravings and are concerned about blood-sugar control, stick with low glycemic fruits such as berries, and go VERY easy on the bananas. (Use only occasionally, and when added, use a small piece that is not overly ripe.) • Always try to include some protein or fiber. • Try adding a small amount of avocado for extra creaminess, additional fiber, and healthy monounsaturated fat. • ACAI should be unsweetened and frozen (or, if frozen is unavailable use ACAI powder).

My smoothie E-book is coming soon! In the meantime here are two smoothies to get you started. Feel free to swap out ingredients from the ideas in the picture below.

Full of fiber and antioxidants, this is a great breakfast smoothie.

INGREDIENTS: • 1 cup unsweetened vanilla almond milk • 1 scoop of vanilla protein powder • 1 Tbsp. of almond butter or unsweetened peanut butter • ½ cup frozen blueberries (I like to use frozen wild blueberries) • 4-5 strawberries • 1 packet frozen unsweetened acai • 1 Tbsp. of ground flax seed (optional) • 4-6 ice cubes (as desired; the more ice cubes, the thicker the smoothie)

DIRECTIONS: 1. Pour the almond milk into a blender. 2. Add the remaining ingredients. 3. Mix the ingredients in the blender until smooth. (Start on low, and then move to higher speed.) 4. Pour into a glass and enjoy!

CHOCO-GREEN SMOOTHIE

Chocolate plus greens? Who would have thought that drinking your greens could be so delicious?

INGREDIENTS: • 1 cup unsweetened chocolate unsweetened almond milk • 1 scoop of chocolate protein powder • 1 scoop chocolate-flavored greens powder (or small amount of baby spinach if you have blender that can blend it fully) • 1 Tbsp. of raw cacao powder • 1 Tbsp. of almond butter (or unsweetened peanut butter) • 1 packet of unsweetened, frozen acai berry puree • 4-6 ice cubes (as desired; the more ice cubes, the thicker the smoothie) • Sweetener of choice

DIRECTIONS: 1. Pour the liquid into a blender. 2. Add the remaining ingredients. 3. Mix the ingredients in the blender until smooth. (Start on low and then move to higher speed.)

OPTIONAL: If you do not have acai, add a few strawberries instead. Use Choc Zero Chocolate Syrup for added chocolate flavor/sweetness.

Janet Sanders is an attorney and Certified Health Coach dedicated to empowering the millions of people struggling with cravings, chronic high blood sugars, and yo-yo weight gain, to reach their health goals, experience vibrant health, and get off of the dieting merry-go-round for good. Janet has created a totally free coaching community, Blood Sugar Central, to bring together anyone looking for resources and support. It includes daily resources, tips, recipes, peer support, and coaching from Janet. She also offers webinars, workshops, challenges, group coaching programs, and 1:1 personal coaching. Janet is also dedicated to connecting with other health and fitness professionals and organizations who would like to provide blood-sugar coaching resources to their patients, clients, and/or members. Janet is the author of “Beat the Blood Sugar Blues,” which is the foundation for her signature LIVE FREE blood-sugar coaching system. She is also a certified Meditation Teacher and Dance Fitness Instructor with a specialty in low-impact dance fitness instruction. You can learn more about her upcoming challenge and coaching resources at her coaching community, https://www.facebook.com/groups/ bloodsugarcentral, or via e-mail at janetsanders@bloodsugarcentral.com.