My go-to SMOOTHIE 'base & build'

A balanced and ‘modifiable’ breakfast smoothie is a nutritious and convenient meal option for busy peeps who don’t want to sacrifice their goals.

Building a balanced smoothie

1 cup milk - I recommend rotating between unsweetened nuts mylks or full cream dairy milk. I have only recently reintroduced cows milk. Cow’s milk can provide more calories when you need a full meal. But wouldn’t choose it immediately after a workout. Be mindful of oat milk due to its hight glycemic index profile, it’s not appropritate for blood sugar regulation.

Brands I like - Nutty Bruce & Pure Harvest

1 scoop of protein powder (20-30g protein)

Brands I like - Happy Whey, True Protein, Neat Nutrition, Amazonian Raw

Hydrolysed collagen (10g protein) *optional

1 tbsp Seeds - Mix and match or stick with your favourites. flaxseeds are high in fibre, and phytoestrogen that help modulate hormones and metabolic function.

Seed recommendations - Chia, Whole flaxseeds, Hemp, Sunflower, Pepita

1/2 - 1 tbsp nut butter - I love Mayver’s dark roasted peanut butter for its rich flavour, however I like to rotate with almond or seed butters too. Nut butter are great additions if your smoothie is going to be a full meal.

1/2 - 1 cup fruit - Fruit isn’t always necessary but can help add flavour and creaminess. As well as providing additional fibre, vitamins & minerals.

Frozen banana, berries, mango, dates all work really well

1/2 - cup green veg

Spinach, kale, avocado, zucchini

Cinnamon and Nutmeg - I love adding these spices for their flavour, but cinnamon also has blood sugar lowering benefits in larger doses.

Raw cacao - cacao turns a smoothing into a delicious velvety chocolate delight. But is also provides a great source of antioxidants and magnesium.

Favourite combinations

Breakfast Greens

1 cup milk of choice

Protein powder +/or collagen

1 cup baby spinach

1/2 chopped zucchini

1/2 frozen banana

1/2 tsp matcha powder

1/4 avocado

Ice & additional water if needed

Beauty chocolate

1 cup milk of choice

Protein powder

Collagen powder

1 tbsp raw cacao powder

1 tsp maca powder

1 tsp chia seeds

1 tsp flaxseeds

1 tsp maple syrup

Ice & additional water if needed

Berry' good

1 cup coconut water or milk

Protein powder

1 cup organic frozen berries

1/2 frozen zucchini

1 tbsp mixed seeds

Ice & additional water if needed

Green PB

1 cup milk

Protein powder +/or collagen

1/2 frozen banana

1 cup organic spinach

1 tbsp peanut butter

1/4 tsp cinnamon

dash of nutmeg

pinch of sea salt

Ice & additional water if needed