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Healthy, Delicious Smoothie Ingredients

Holistic health coach + plant-based chef Nathalie Sader shares her tips for a great smoothie & pics of her other swoon-worthy creations



Smoothies are getting more people to eat fruits and vegetables, which is a great thing for sure! However, making sure you are adding low-sugar fruits and balancing the sugar with fiber, protein, and good fats will help you avoid spikes in your insulin levels, will make you feel full longer, and will prevent cravings. I also always remind my clients to “chew” their smoothie, because digestion starts in the mouth! An easy way to get them to do that is to serve the smoothie in a bowl, instead of a cup, with toppings like soaked nuts, unsweetened shredded coconut, seeds, and berries.

Some examples of my favorite smoothie ingredients:

Fruits: I like to use berries and green apples because they are lower in sugar.

All kinds of veggies! My favorites are red beets, carrots, celery, baby arugula, kale, cucumber, and leafy greens.

Fiber foods: dates, hemp seeds, chia seeds, and flax seeds.

Good fats: I love adding avocados, full-fat coconut milk, tahini, coconut oil, and soaked nuts.

Protein: Soaked nuts like almonds, cashews, pecans, and macadamia nuts, leafy greens, and high-quality plant-based protein powder.

Superfoods: My favorites are maca, spirulina, wheatgrass, and acai. Make sure to rotate your superfoods.

Colors: Try adding different natural colors each time to get a full spectrum of amazing antioxidant benefits.

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