Perfect Smoothie Formula + Blueberry Coconut Smoothie Recipe

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Perfect Smoothie Formula + Blueberry Coconut Smoothie Recipe

I’m a self-professed on-again off-again smoothie drinker.  Sometimes a smoothie is the only thing that will satisfy me, other times I’m turned off by the thought of drinking up some blended concoction.

The fact of the matter is, smoothies can be downright delicious and packed with nutrients if you make it right.   There’s a handy formula I use to make my smoothies.  I’ll get to that in a second.

Have you ever drank a smoothie and then gone looking for more to eat soon after downing it?  You want to like smoothies but it just doesn’t do it for you? I hear ya.  This sounds like the type of smoothie I used to make years ago.

There are two common pitfalls that can easily make your smoothie go from nutritious to a sugar bomb.
1.  Adding too much fruit
2.  Not putting in enough protein, fiber, and fat (PFF)

Sugar bomb smoothies  (smoothies mostly fruit without PFF) will have you raiding the kitchen soon after drinking your beloved smoothie every time!

Whether I’m on the smoothie bandwagon or not, the fact of the matter is smoothies make a quick meal that can be taken on-the-go.  This is key for us busy gals.  It’s also important to note that it takes just as much time to throw a smoothie together as it does to go through the Starbucks drive-through. (Maybe less because those lines can be long!)   Smoothies don’t necessarily need to be made fresh right before drinking it.  When you don’t have time to deal with ingredients and a dirty blender in the morning, that can be a real turn off.  It’s okay to make it the night before and have it ready in the fridge when you need it in the morning.

Here’s my formula for making your smoothie a nutritious, satisfying meal:
*use between 1/4-1/2 cup of fruit
*add in 1-2 cups of greens (spinach, swiss chard, baby kale)
*include 1-2 Tablespoons of fiber (ground flax seeds or chia seeds)
*add 1-2 Tablespoons of fat (nut butter, MCT oil, coconut butter, coconut oil)

My blueberry coconut smoothie is a perfect example of how to use the formula.  Drop a comment to tell me how your smoothie turned out!

Blueberry Coconut Smoothie Recipe
Recipe type: Smoothie
  • ½ heaping cup blueberries, frozen or fresh
  • 1-2 handfuls of greens (spinach, swiss chard, baby kale)
  • ½ cup full-fat coconut milk
  • 1 cup water or almond milk
  • 1-2 Tablespoons chia seeds
  • 1-2 Tablespoons almond butter
  • 1 Tablespoon unsweetened shredded coconut
  • 2 scoops collagen
  • stevia (optional)
  • ice (optional)
  1. Add the liquid to the blender
  2. Next add the greens and blueberries then the rest of the ingredients
  3. If you want your smoothie to be extra cold, add in ice before blending
  4. Blend the ingredients until smooth
  5. If you want your smoothie a little sweeter, add in a few drops of stevia



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    I tried it this morning and absolutely loved it. So super yummy!

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