Stephanie Kay Nutrition

Real Food for Real Life

Mastering Your Morning Smoothie

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Smoothies are a great healthy on-the-go breakfast, but when not made correctly these blended breakfasts are missing the nutrition mark. Below are the 5 most common mistakes people make when putting together their morning smoothie, and a simple formula to make sure you master your smoothie every time.

how to master your morning smoothie

 

Common Smoothie Mistakes

Here are the 6 most common mistakes people make when preparing their morning smoothie and an easy-to-follow formula to ensure you are making the most well-balanced smoothie possible.

1. Adding Too Much Fruit

Adding too much fruit to your smoothie might make it sweet and delicious, but it is actually creating more of a milkshake than a healthy breakfast. The most common smoothie recipe looks something like this; banana + berries + orange juice + flavored yogurt.  Although isolated these may be healthy options, together the formula ends up looking more like; sugar + sugar + sugar + sugar. Starting your day with too much fruit is a recipe for an energy crash about 1-hour post-breakfast.

2. Not Adding Protein

Your smoothie may be as green as can be, but without adding protein your smoothie is not setting you up for a day of success. Adding protein to your morning smoothie will help to balance your blood sugar and keep your cravings at bay. Protein is the most satiating and filling nutrient and skipping on protein will cause you to be hungry shortly after breakfast.

3. Not Adding Fat

Although this meal might not be served on a plate, it is essential that your smoothie remains macronutrient balanced. What does that mean? It should contain a serving of carbohydrates, protein, and healthy fat! Fat is vital for our health and also helps slow down digestion to keep us fuller longer and stops our blood sugar from spiking from the fruit.

4. Forgetting it’s a Meal

Although smoothies are liquid, they can pack a real nutritional punch, and depending on what is in them, can contain up to 500 calories per serving. Having them for breakfast is a great way to start your day, but when fully loaded they don’t need to be eaten with a full serving of pancakes, bacon, and eggs. If you want to include a smoothie as a drink or side to breakfast, dial back the ingredients so you don’t overdo it.

5. Drinking it Too Fast

Smoothies may be a shot of health, but they are not meant to be drunk like one! Drinking your smoothie too fast can cause digestive upset, like gas and bloating, making it difficult for your body to absorb all of the nutrients in it. If you couldn’t eat the ingredients in your smoothie in the span of 3 minutes, you shouldn’t drink it that fast either.

Fortunately, with a simple formula, you can create a perfect smoothie every time, and forgo the kitchen blender mishaps.

THE SMOOTHIE FORMULA =  Liquid + Fruit + Protein + Fat

  1. LIQUID: You’ll want to skip the fruit juice when you are making your smoothie. Alternately, opt for simple liquids like water, almond milk, coconut milk, or coconut water. Start with 3/4 of a cup and add then you can add more as needed. It’s better to underdo the liquid rather than overdo it.
  2. FRUIT ( and/or Veggies): Fruit provides a good base for your smoothie, a creamy texture, and a source of carbohydrates. Bananas are an easy option, as well as fresh or frozen berries or peaches. Try and limit your fruit to a 1 cup maximum, and adding a handful of leafy greens is always a great way to add more veggies.
  3. PROTEIN: Protein powders are a very simple way to add much-needed protein to your smoothie. Choose a protein powder that you can easily digest, as there are lots of options out there. Alternatively, nuts or seeds can also help provide a much-needed protein boost; hemp seeds are a personal favorite.
  4. FAT: A bit of healthy fat goes a very long way in your morning smoothie. Not only does it help to slow down the digestion and absorption of the sugars present in fruit to help balance your blood sugar, but appropriate sources can be used as a source of energy during the day.

Creating the perfect smoothie can be a bit of a science project if you are starting out, so don’t be afraid to experiment. The best thing to do is to start out simple and add more as you go. Here are three simple smoothie recipes I love.

BERRY BLASTER SMOOTHIE

  • 1 cup almond milk
  • ½ banana
  • ½ cup blueberries
  • 1 tbsp. coconut oil
  • 1 scoop vanilla protein powder

CHOCO-NUT SMOOTHIE

  • 1 cup coconut milk
  • 1 banana
  • 1 ½ tbsp. hemp seeds
  • 1 tbsp. almond butter
  • 1 tbsp. cocoa powder
  • 1 tbsp. cocoa nibs

GREEN ENERGY SMOOTHIE

  • 1 cup coconut water
  • 1 cup frozen peaches
  • 1 handful spinach
  • 1 ½ tbsp. hemp seeds
  • 1 tsp. coconut oil
  • ½ inch fresh ginger

10-Minute Marinara Sauce

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Because sometimes 10-minutes is all you’ve got, this simple marinara sauce can be made in a pinch for a quick weeknight dinner.

10-Minute Marinara Sauce

Homemade marinara is quick and easy to prepare and tastes way better than store-bought stuff. This sauce comes together so quickly, it is great for those weeknights when you didn’t plan dinner and just need to get something on the table. Since it is made with basic pantry ingredients, you don’t need to worry about running to the grocery store; just open a jar of tomatoes, add some herbs, and away you go. If you have the time, you can simmer the sauce for longer to help bring the flavors together, but it still tastes great in 10 minutes.

I love making this10-Minute Marinara Sauce recipe ahead of time and storing it in the fridge for when it’s needed; it’s great over zucchini noodles, stirred into stews, or even used as a base for a breakfast dish of spicy baked eggs.

Chia Seed Pudding

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Made with only 3 ingredients, this chia seed pudding makes a delicious on-the-go breakfast or gluten-free healthy snack! This chia seed pudding recipe is a simple recipe that you can flavour any way that you like. Once you’ve got the ratio of chia seeds to liquid down, you can easily add flavours, sweeteners, fruits and toppings to create any flavour combination you enjoy.

Chia Seed Pudding

Ch-ch-ch-chia! Potentially the best commercial of the 90s, and if you don’t know what I’m talking about you must go watch this video immediately.  If you are asking yourself if these seeds are the same magical seeds as the pottery pet that grows the answer is; yes! These seeds have a come long way in the past 20 years, so much so that they are one of the hottest superfoods in town.

Isolated, chia seeds are quite gritty and I personally don’t recommend them as something to munch on unless you want to spend your day with little black treats in your teeth. With that being said, what makes these seeds so magical is that they can absorb up to 4 times their weight in water making them a great thickening agent for recipes, additions to smoothies, or a delicious pudding alternative! Nutritionally speaking, chia seeds are rich in omega-3 fatty acids, antioxidants and fibre, and since they provide a gel-like texture when soaked, they are great for digestive health too.

Tuscan Skillet Chicken

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Tuscan Skillet Chicken

A simple and warming one-pan meal, this Tuscan skillet chicken is a dinner the whole family will love.

Tuscan Skillet Chicken

Ok, full disclosure, I have never been to Tuscany, but I truly think this dish is something they would approve. This one-pot Tuscan skillet chicken is loaded with Italian-inspired flavours with sun-dried tomatoes, mushrooms and lots of herbs. Although you could certainly serve this type of dish with noodles, I opted to use white beans as a source of carbohydrate instead to make this well-balanced one-pot meal. Using the white beans makes this dish hearty and filling, and adds a little extra plant-based protein.

You could amend this Tuscan skillet chicken to make it completely paleo by simply omitting the beans and using potatoes or adding extra chicken, or make it completely vegetarian by adding extra beans instead of chicken. Regardless of how you serve it, it’s warming and delicious and makes great leftovers too.

Green Smoothie Bowl

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A quick and easy green smoothie bowl recipe! This simple 5-ingredient green smoothie bowl recipe is complete with customizable toppings and is a fantastic way to get greens into your breakfast.

Green Smoothie Bowl

For many, smoothies are a great way to add a some extra fruits and veggies to your day without extra cooking, you can just blend and go. Although smoothies are great, smoothie bowls are even more fun. Think of smoothie bowls as an extra thick smoothie that you can eat like soft-serve ice cream with a spoon – delicious! Honestly, making a smoothie bowl is not too difficult, it just means adding a little more fruit and veg, and a little less liquid to your blender.

A green smoothie bowl can be used for breakfast, or as a snack, just be sure to add a source of protein to your smoothie to ensure it is more well macronutrient balanced and satiating. In this recipe, I’ve used protein powder to serve as a source of protein, but plain yogurt or nut butters are also great ways to add protein to a smoothie.

 

Beef and Bean Chilli

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Chili has always been a winter staple for me, my mom used to make it for us, and although I probably like mine a lot spicer now, it always reminds me of home. Most chili recipes call for a lot of beef, and a touch of beans, but I like to turn my recipe on its head. A half serving of beef and a double portion of beans make this beef and bean chili a protein powerhouse and the perfect winter dinner.

Beef and Bean Chilli

More Chili Recipes:

 

Red Cabbage Sauerkraut

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Sauerkraut’s literal translation from German is “our cabbage”, and is traditionally fermented with juniper berries. Sauerkraut is commonly made with green cabbage but can be made with any color of cabbage or even a combination of flavors, much like this red cabbage sauerkraut.

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When fermenting, it is vitally important to use the best quality vegetables and salts available. Table salt does not contain the required trace minerals and will not allow for proper fermentation. I recommend Celtic Sea Salt or Redmond Real Salt.

Salted Caramel Oatmeal

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Rich and creamy, this salted caramel oatmeal is the perfect combination of salty and sweet, and is a quick and easy healthy breakfast for weekday mornings! This salted caramel oatmeal recipe calls for whole milk, however, you could easily swap it for almond milk or coconut milk if you wanted to make it dairy-free.

Salted Caramel Oatmeal

Oatmeal is one of my go-to breakfasts because it’s so simple to make, and it’s a high-fiber meal that will keep you fuelled and full for hours to come. Not to mention, once you’ve got the basics down there are so many different variations that can you can create, from apple cinnamon to chocolate banana, and this salted caramel oatmeal is just another delicious flavor you can add to the list! Although it sounds ultra-indulgent, this recipe is actually made completely of real food and helps to add some healthy fats and natural sweetness to the oatmeal. The simple combination of tahini and maple syrup, along with a pinch of sea salt, helps to create an oogey and gooey no-cook caramel sauce that takes a humble bowl of oatmeal to the next level.

More Healthy Oatmeal Recipes:

 

Bean Minestrone Soup

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Minestrone soup – childhood classic, with a bit of a twist. The typical minestrone soup is a combination of a simple broth, a mixture of veggies with a little noodle or rice. I’ve bean minestrone soup with kale is made by simply swapping the noodles for some cannellini beans to help kick on the protein content, and included some kale to add some much-needed greens.

More Italian-Inspired Soup Recipes:

 

Curried Honey Mustard Chicken

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Made with only 5 ingredients, the marinade for this curried honey mustard chicken is super simple yet full of flavor for a great weeknight meal.

Curried Honey Mustard Chicken

This recipe was given to me by a friend’s mother about 10 years ago and I have been using is ever since. With only 4 ingredients, this marinade is simple for anyone to make, and can really be used for a variety of different meats. If you are weary of the amount of butter in the recipe, read this blog post, and if you are concerned about the honey, you need not be. When buying honey, try and buy local, raw and unpasteurized honey as it provides a multitude of health benefits, and remember that the entire marinade is for 4 or more servings.

More Healthy Chicken Recipes:

 

 

Crispy Roasted Brussels Sprouts

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In my opinion, Brussels sprouts have gotten a bad rap. Perhaps it’s the cooking method of choice, boiled and steamed sprouts are definitely not the most flavourful option, and bring back memories of childhood nights being forced to sit at the dinner table until we have cleaned our plate. The good news is, this crispy roasted Brussels sprouts recipe is about to change your mind.

Crispy Roasted Brussel Sprouts

Crispy Roasted Brussel Sprouts

Looking like miniature cabbages, Brussels sprouts are members of the cruciferous family of vegetables and are closely related to cabbage as well as kale, collard greens, and broccoli.

Brussels sprouts contain phytonutrients that help our body to promote the production of enzymes involved in detoxification, especially the liver. (1)

Not to mention, they are rich in vitamin K, vitamin C, folate, magnesium and fibre making them a nutritional powerhouse and a great side dish addition to any meal.

Roasted Brussel Sprouts Crispy

This recipe is oh-so-simple to prepare, but the roasting method provides so much flavour, and the addition of natural sea salt gives them a crispy crunch to boot. For the best results, be sure to use a high-quality salt, such as sea salt or rock as, as this will pack a boost of nutrition and flavour at the same time.

More Healthy Side Dish Recipes:

 

 

Curried Butternut Squash Soup

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Looking for a quick and easy soup that is delicious and nutritious? Look no further than this curried butternut squash soup. Not only is this recipe ready in 30 minutes, but it stores well in the freezer, so make a double batch and you’ll have healthy soup ready to go whenever you need it.

Coconut Curry Butternut Squash Soup

This coconut curry butternut squash soup is one of my go-to fall recipes. Although it’s not always at the top of everyone’s grocery list, squash is an inexpensive and versatile ingredient that is perfect for fall recipes. If I’m being honest, squash can be a little bland on its own, so it’s particularly delicious when roasted, grilled or paired with fragrant spices.

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This recipe calls for a blend of curry powder, cumin, coriander and crushed chillies, however, you can easily mix and match the spices and increase or decrease the spice level to your liking. Not to mention, if you don’t have any curry powder, a red Thai curry paste would work just as well and provide delicious flavour!

This squash soup is rich in flavour and packs a real nutritional punch. Loaded with powerful antioxidants, vitamins A and vitamin C, this curried butternut squash soup is the perfect recipe to help you beat the cold weather flu, while making meals quick, easy and delicious at the same time.

Curried Butternut Squash Soup Recipe

More Butternut Squash Recipes:

 

Gluten-Free Morning Glory Muffins

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These gluten-free morning glory muffins are healthy, easy to make and packed full of flavour!

Gluten-Free Morning Glory Muffins

 

The morning glory muffin is my absolute favourite muffin, it’s pretty much loaded with everything but the kitchen sink and makes a real satisfying snack. Legend has it, the original morning glory muffin was created by a lovely woman named Pam in 1978 on Nantuket Island. Now, I’ve never met Pam, but I already know I like her, and although I’m a big fan of her muffins, the nutritionist in me is not a huge fan of her ingredients. So, I’ve taken some very important time to experiment and create an updated version of this popular snack idea that’s full of nutritious goodness without compromising on flavour. 

 

Mix ‘n Match Trail Mix

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Learn how to make a healthy trail mix with this simple trail mix recipe!

Trail Mix Recipe

When travelling or simply on the go, trail mix is always my snacking solution. It’s a healthy option that is portable and seems to satisfy everyone’s salty and sweet cravings. There are a ton trail mixes on the market, and although some may be great, many are loaded with too many sweets, salted nuts and even added candy in some cases. A great trail mix should include a tasty combo of two important things – nuts and seeds. Loaded with healthy fats, particularly monounsaturated and essential polyunsaturated fats like omega-3,  as well as vitamins, minerals and gut-friendly fibre, nuts and seeds make a great healthy snack!

The trick to making a great trail mix is to find the right combination of nuts, seeds and sweets to create a great balance of size, texture and flavours that will help keep you energized and full.

How to Make Healthy Trail Mix

When making a mix, you’ll want to pick an option (or two or three) from each of the categories below to create a tasty blend. Think – heavy on the Nuts and Seeds, and a little lighter on the Sweets & Treats category. One of the most common mistakes people make is adding too much dried fruits or chocolate to their trail mix, turning their healthy snack into a sugar bomb! A rough ratio of 50% nuts, 40% seeds and 10% sweets and treats should do the trick.

1. Nuts

  • Almonds: The trail mix staple, almonds high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which has been associated with reduced risk of heart disease. Almonds are also rich in antioxidant vitamin E, where a 1/4 cup of almonds provides 40% of the required daily value.

  • Walnuts: The ultimate nut brain-food, walnuts are incredibly rich in omega-3 fatty acids which are critical for mental health. The skins of walnuts are also rich in antioxidants and anti-inflammatory phytonutrients, so make sure you eat the skin too.

  • Cashews: The creamiest of the nutty bunch, cashews are most certainly a crowd-pleasing favourite with their buttery taste. Their liver shape is no mystery; these nuts help support digestive function and prevent the development of gallstones.

  • Macadamia Nuts: These nutrient powerhouses are not only the richest in monounsaturated fats, but a great source of iron, phosphorus, zinc and calcium, as well as stress-relieving nutrients magnesium and vitamin B6.

  • Pecans: These sweet little nuggets of goodness may be a high-calorie nut but with 19+ vitamins and minerals, they punch far above their weight in nutritional value. Studies have shown pecans can help to lower cholesterol levels and promote heart health.

  • Pistachios: Bringing a little colour to the party, pistachios are a great source of protein, fibre and rich in B vitamins. Pistachios are also known to be a great weight loss nut, as with their high protein and fibre content they take longer to digest ensuring you stay feeling full.

  • Brazil Nuts: The highest source of dietary selenium, brazil nuts provide antioxidant protection and support thyroid function. One ounce of Brazil nuts may contain as much as 10 times the Dietary Reference Intake (DRI) recommendations for selenium intake.

2. Seeds

  • Pumpkin: The pepita, or pumpkin seed, is a valued source of the antioxidant mineral zinc, and when hulled, provides a vibrant green colour to any trail mix blend.

  • Sunflower: A mere handful of sunflower seeds will take care of your hunger, while also enhancing your health by supplying significant amounts of vitamin E, magnesium and selenium.

  • Sesame: These tiny little seeds are one of the oldest crops known, and although they have a subtle flavour, their nutritional benefits are staggering. Ounce per ounce, sesame seeds are the richest source of calcium, providing more calcium than a glass of milk.

3. Sweets & Treats

  • Coconut: Flaked or shredded, coconut adds some healthy saturated fat to any trail mix. Coconuts are rich in lauric acid, which is known for being antiviral, antibacterial, and antifungal, and boosts the immune system.   Plus, it adds a little tropical vibe too.

  • Dried Fruits: Dates, raisins, cherries, goji berries, pineapple, mangos, apricots and the list goes on. When picking your dried fruit, look for oil-free and sugar-free versions as many dried fruits have added oils and sweeteners; freeze-dried options are best.

  • Chocolate: Who doesn’t love a little chocolatey goodness in their trail mix? When adding chocolate, dark chocolate or cocoa nibs are your healthiest options. The higher the cocoa percentage the better; anything over 75% is ideal.

  • Spices: Adding spices is a fun way to mix up the flavour profile of your trail mix. You can go sweet by adding a little cinnamon or vanilla, savoury with a little added sea salt, or try a spicy route with spices like cayenne and paprika.

 

Spicy Roasted Chickpeas

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Snack time can be overwhelming with all of the choices out there, however, unfortunately, a lot of them can be unhealthy. When I’ve had enough of snacking on nuts and seeds, I like to mix things up with this oh-so-easy-to-make snack of Spicy Roasted Chickpeas. Not only are they a great source of plant-based protein,  which helps keep you feeling full longer, but this recipe really satisfies that salty craving.

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About Stephanie

I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

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