Summing Up Smoothies
There are a few Paleo topics I receive questions about most often and one has to do with smoothies.
Often, people aren’t sure how to make smoothies after they’ve gone Paleo, since they’re no longer using whey nor peanut butter (both quite common ingredients in many a homemade shake).
In addition, the idea that smoothies have to be on the sweeter side, rather than savory, is a notion that is hard wired in many people’s minds.
Just like the way in which you’d plan any other Paleo meal, think in terms of balance. Some fat, some protein and some carbohydrates. Remember, we want to keep that Paleo macro nutrient ratio of roughly 40/30/30 in place in all of our meals, with the exception of athletes’ meals eating around training times.
I like to add some green to my smoothies as much as possible, and would recommend the same. There is simply no such thing as too many veggies in one’s diet, and unfortunately, it’s the one thing I see far too little of in most client food logs when we begin our work together.
- Start with a liquid as your base. If you’re going for something on the sweeter side, you may want to opt for a chilled herbal tea, or simply use water. Going savory? Use homemade broth. (I’ll add a little side note here and mention that several months ago, after dental surgery when I couldn’t eat anything other than liquids or mush, I became quite apt at making liquid meals of all sorts!)
- Choose a protein. Soft boiled, or raw (if you can access fresh, local) eggs make an easy addition to whiz up in the blender. Or, if you’re allergic to eggs, or simply do not like them, choose any other protein and either puree it right along with the rest of it, or eat it on the side of a smoothie. (Yes, I threw chicken, turkey and beef over the course of the week into the blender when I was letting my mouth recover!).
- Add some fat. Fresh avocado or coconut oil are my faves; raw pecan, cashew, macadamia or walnut butter works great as well, or almond butter. (As with all nuts, due to their high Omega 6 content, just be sure to balance out that inflammatory fat with some healthy Omega 3s from fish oil at some point during your day).
- Add some greens! Even if you are opting for sweet, there’s no harm in adding a few leaves of kale. They won’t change the flavor significantly, and since you’re blending the whole leaf, rather than juicing it, you’ll get all the fiber, too. I add kale to every smoothie I make, honestly!
- Add some fruit, unless you’re going for savory. Frozen berries work tremendously well in this capacity.
- Add some extras if you like. I sprinkle in turmeric (natural anti inflammatory), ginger and cinnamon to mine all the time.
- Whiz til pureed and add some ice if you want more froth.
Voila! Sky’s the limit with what you can combine with what!
This has proven to be a favorite with many clients, from moms on the go who need something to eat whilst toting the kids to school and running errands, to doctors and nurses who can’t exactly take an hour lunch break for a leisurely meal when they feel like it.
Here’s one of my favorite smoothie recipes; enjoy!