Here at Brook, we love smoothies. They are a great option if you’re looking for a quick meal or snack that needs to be eaten on the go. Not only that, but refreshing and tasty as well! You can swap up the flavors depending on what you like or have on hand and you can sneak some veggies in there too. Win-win!
The secret to smoothies is treating them like you’re building a meal, and by that we mean making them balanced with protein, carbs, and healthy fats. This ensures you’re getting the nutrients you need to keep your energy steady and prevent untimely sugar crashes.
Here’s a good formula to start with when building a single smoothie. Adjust the ratios until you find what works best for you and you can double or triple as needed for multiple smoothies. The combos are endless!
¾ cup liquid
+ ½ cup fruit (or other carb with fiber)
+ 1 cup raw leafy greens (or ½ cup frozen greens or other veggies)
+ ¼ cup protein
+ 2 tablespoons healthy fat
+ flavor boosters (optional)
*Note: Nuts/seeds contain both fats and proteins. For example, if you choose nuts for your fat, you can also count it as your protein, if you’d like. Even if you count it as both categories, you still only need to add 2 tablespoons total.
• Almond milk + Coffee
• Banana
• Zucchini
•• Peanut butter
• 100% Cocoa powder
• Hemp milk
• Frozen mixed berries
• Chard
• Greek yogurt
• Hemp seeds
• Yogurt
• Banana
• Zucchini
•• Walnuts and chia seeds
• Cinnamon and vanilla extract
• Soy milk
• Oats
• Spinach
•• Peanut Butter
• 100% Cocoa powder
• Coconut milk
• Mango
• Kale
• Silken tofu
• Coconut cream
• Lime juice and zest
• Green tea
• Apple
• Lettuce and mint
• Pea protein powder
• Avocado
• Matcha powder
Still want more smoothie ideas? Chat with us in your Brook app!
on June 10, 2020. Emily is a Registered Dietitian with her Master's degree in Nutrition from Bastyr University in Kenmore, WA.
113 Cherry St
PMB 30466
Seattle, Washington 98104