This humble, versatile, delicious, and incredibly nourishing smoothie I have been making various versions of (the formula/ grams always remains the same) for the past decade! It wasn’t until I dived deep into the science of my clinical nutrition studies that I understood WHY the combination of these ingredients made me feel full (literally for hours) and had me happy, calm and satiated! Best of all, this will set you up so you aren’t craving sugary foods, aren’t reaching for unhealthy snacks. In fact, if you really check in with yourself after you’ve consumed this smoothie you will be surprised how many hours you’ve gone without needing to reach for a snack! Why?
Because you have shut down the hunger hormone Ghrelin (think gremlin!) and increased the i’m full and satiated hormones, Cholecystokinin (CCK) and Leptin.
We actually have over eight hunger hormones in the body, but if we don’t shut down that little ‘gremlin’ ghrelin we keep reaching for more food! You see, it’s not YOU babe it’s your HORMONES!! They’re real!! We are hard wired this way and unless you start eating smart your hormones will continue to control you! That is why yoyo diets and will-power simply don’t work! In addition, you’ve also jumped off the insulin rollercoaster and have successfully balanced out your blood sugar by consuming properly balanced macros and fibre in a shake! You will feel energised and properly nourished with REAL nutrition that is ‘portable’ and goes wherever you go!
Driving the kids to school? Heading to the office? Running errands? Proper nutrition on the go is quick and easy to prepare. Too busy in the morning? Prep your THRIVE Smoothie the night before – measure it all out (I have provided grams for preciseness!) and keep the ingredients in the fridge so that when you wake up you simply throw it all in the blender, whiz it up, pour and go! It doesn’t get any simpler than that and your body will THANK YOU for feeding it blood sugar balancing foods first thing – or anytime of the day. Remember, you will be very full for hours after so that’s why I recommend having the smoothie in the morning!
I have given you options and tips below on how to make it your own and my own recommends and preferred brands. Remember, this smoothie is meant to be a MEAL REPLACEMENT so feel free to change up your fats, protein, fruit (or none at all), plant mylk and fibre (see below for suggestions). PLEASE READ all of this FIRST before you get creating! Enjoy be well, nourished and healthy! x
- 57g 2 Cups Green Leaves or more, (unlimited!)
- 480g 1½ – 2 Cups Unsweetened Plant Mylk**
- 100g ½ Cup Frozen Fruits max, or less (¼ Cup), or none**
- 20g Protein Powder**
- 11g 1 Tbsp Ground Flax
- 13g 1 Tbsp Chia Seeds
- 41g 1 – 2 Tbsps Healthy Plant Fat**
Optional: ½ Cup Ice
Optional Add Ins**
- In a high speed blender, blend all ingredients until creamy smooth – without over blending!
- Pour, drink and enjoy!
- If your cells could speak they would say “thank you – this is just what I needed” and probably give you a hug!
PLEASE READ: All TIPS below for THRIVE smoothie success!
Plant Mylk: Any unsweetened nut or seed milk! I prefer to make my own vanilla bean almond mylk recipe you can find on my blog here – just be sure to make it with NO dates, as it needs to be unsweetened.
Fruits: **If you bloat, have an autoimmune disease, or any metabolic diseases, overgrowth of Candida/ yeast infections or have insulin resistance I suggest to leave all fruits out until you’ve healed your health. For the rest of us, keep fruits to 1/4 – 1/2 Cup max per day in your smoothie of fruits preferably low glycemic berries. These day, I prefer to keep my smoothie sans fruit/ fruit free and prefer to taste (see my protein powders that add sweetness from lo han guo below). If you suffer from bloating, you don’t want to feed the bad bacteria, candida, or yeast as they can give off gasses which cause you to the bloat. Fruits contain fructose which get metabolised (fructolysis) by the liver and converts to glycerol – a sugar alcohol and then into free fatty acids that interferes with fat burning (excess fructose stores as fat), weight loss, insulin sensitivity and metabolic processes. That said, fruits contain vitamins that I want you to get some of.
Protein: **I rotate my protein powders so I am getting protein from various sources, which is not essential (your body will make amino acids from protein). Just be sure to read your labels and look for a clean protein powder with minimal ingredients – absolutely NO added ‘hidden’ sugar! Stevia and Lo Han Guo (Monk Fruit) is fine. The brands I love and use are Primal Kitchen’s Collagen Fuel in vanilla coconut (my fav) sweetened with Lo Han Guo. I also like to have a complete protein plant based protein powder on hand too such as Hemp Protein by Sunfoods. What I like to do (to make my Collagen Fuel last longer and to be more economical is I do 1 scoop (10g) of Collagen Fuel plus I weigh out (10g) of Hemp Protein powder to make up my 20g total of protein for my #CSS. All available at iherb.com. Whatever protein powder you choose make sure there are no sugars or fillers in it please! To determine your tailored protein requirements check out my protein section under Food in FX4 Members on top menu bar on this website.
Whole Plant Fat: **I prefer to do 1 Tbsp of any raw nut or seed butter such as almond butter. I might do 1 Tbsp MCT + 1 Tbsp Coconut butter, if I am extra hungry I add in the additional 1 extra Tbsp of fat. I also sometimes use 1/4 – 1/2 Avocado, depending on the size (chop and freeze ahead of time.) Bonus!!! An avocado contains Fat + 10g Fibre!
Fibre: The chia and ground flax (try and grind your own from whole flax seeds, as this prevents rancidity) keeps your gut microbiota happy feeding on what it loves and therefore helping to protect you! Don’t leave these out as they will help you to feel fuller for longer in-between meals and will give you well formed poops! The healthiest kinds of well formed bowel movements are the ones that don’t show on the toilet paper when you wipe! Feel free to use psyllium husk too!
Optional add ins: **These include Fresh herbs, herbal extracts and superfoods. For example: Fresh herbs such as mint, parsley, cilantro, or basil. I love a mint and ginger combo! Superfoods such as hemp seeds, maca, cacao or matcha. Herbal extracts such as chaga, ashwaganda, holy basil or rhodiola, extracts etc. Ground cinnamon is great too, as this spice helps to balance blood sugar. For the holidays, try pumpkin spice – it’s delicious!
Extra not to be missed notes: My CSS should keep you feeling energised, full and satiated for at least 3-4 hours easy, or until your next meal. If you’re not feeling satiated then by all means please add in an extra tablespoon (1 Tbsp) of fibre (either chia or flax is fine.) See how you feel that day after adding in the extra fibre. If that doesn’t work, on the next day I want you to still have the 1 x extra Tbsp fibre plus I want you to add 1 x Tbsp of extra fat. This means, in your smoothie total you will have 3 Tbsp Fibre + 3 Tbsp Fat. Usually ladies tell me that they definitely do not feel hungry after this, as we have stretch receptors in our stomach that tell our brain – ‘I’m all good, no more food thanks!’
Also, when adding your fat if you do happen to have candida or yeast overgrowth try using MCT (medium chain triglyceride) oil derived from coconut, as it contains a mono-glyceride, lauricidin (also found in human breast milk) that helps to kill candida and yeast overgrowth and assist with your gut microbiota/ intestinal flora.
Storage: With smoothies fresh is ALWAYS best! Short on time? Prep ingredients the night before – blend it the day of you drinking it for the most nutrition and the best taste! x
Keywords: smoothie, css, breakfast