Beat the Summer Heat with a Balanced Smoothie

Meal planning for breakfasts can be a struggle in the summertime when the heat can make us feel less inclined to warm foods. Many of us find ourselves craving cool and refreshing food options– like smoothies!

A question that I often get asked as a registered dietitian is whether or not smoothies are a good meal option. Smoothies can be a great meal option to help you beat the summer heat– if they’re properly balanced! 

With smoothies, we want to make sure that they’re packed with protein, healthy fats, and fibre. We also want to be mindful that sugars from fruits or other ingredients can add up quickly, which means that we can easily overdo it on them. 

Another important consideration is that for some people, smoothies just aren’t as satiating as other meal options that require physically chewing the foods. So try to drink your smoothie slowly and notice whether or not a well-balanced smoothie holds your appetite over for 3 to 4 hours. 

If you have a good balance of nutrients, consume your smoothie slowly, and feel satiated for 3 to 4 hours, then a smoothie may be a great summer breakfast option for you. Here’s our formula to help you get the right balance of nutrients in your smoothie! You can mix and match to make endless flavour combinations, as long as you check all the boxes to get the right balance of nutrients.

Balance Smoothie Recipe Formula

Yield: 1 Serving

Ingredients

• Fruits

Aim to stick with about 1 serving of fruit in your smoothie. Serving sizes can vary based on the fruit that you’re using, but a good rule of thumb is to include about 1 cup of fruit in your smoothie. This can include any variety and combination of different fruits that you enjoy. As a bonus, frozen fruits will give you a creamy texture without diluting with ice.

• Vegetables (optional)

We often think that vegetables have to be included in a smoothie to make it balanced. While vegetables can boost the fibre intake without increasing blood sugars, I consider these to be optional in smoothies as long as you don’t overdo it on the fruits. If you love a vegetable smoothie, of course you can add any that you like. If you gravitate towards a fruit smoothie, consider trying to add something like frozen cauliflower rice for a nutrient boost that doesn’t change the fruity taste.

• Protein

This is a super important component that can be overlooked in smoothies. Make sure to include a good amount of protein in your smoothie, which could range from greek yogurt (at least ½ a cup), to silken tofu, to protein powders. Foods like cow’s or soy milk, seeds, nuts, or nut butters will also contribute to protein, but generally not enough to stand on their own as the sole protein source. You can choose one protein source or a combination based on your preference. 

• Nutrient boosters

Packing in a bit of extra fibre, healthy fats, and protein never hurt anyone! Additional ingredients that you could consider adding to your smoothie include a tablespoon of ground flaxseed, hemp hearts, chia seeds, or rolled oats.

• Hydration

For liquids, I generally recommend using a form of milk to blend. Most milk and milk alternatives will be a source of calcium in your day, and  soy or cow’s milk will also contribute protein. Try to go with the unsweetened versions of milk alternatives to not contribute to the sugar content.

By using this ingredient formula, you can create a variety of different smoothie flavours that are equally nutritionally balanced. Get creative and enjoy!

Are you looking for more healthy recipe and meal inspiration? Check out our other recipes here!