The Great Green Smoothie Odyssey
The Contender: one keto girl who scoffed at the idea of drinking anything green that doesn't involve salt on the rim of the glass and a lime wedge... :)
The Challenge: create a green smoothie recipe that is nutritious, delicious, and keto friendly (aka low in carbs, moderate in protein, high in fat!)
The following is my account of my fails & favs so far + tips so you don't smoothie-fail. I included more exact, duplicable recipes for the favs!
FAIL 1: On February 14, 2018, Ash Wednesday and Valentine's Day, my fiance and I began our morning with Mass and decided to make smoothies for breakfast. We both love berries which are a low carb fruit option, so we threw together a mixed berry, coconut milk, & chia seeds smoothie.
The Verdict: Yummy and keto, but definitely a snack not a meal.
TIP 1 - smoothies are NOT a meal unless they have sufficient protein + fat (= calories), so choose your ingredients accordingly
FAIL 2: I ventured into green smoothie territory with a spinach, banana, avocado, & chia seed concoction with a splash of coconut milk. This one was more like pudding/guacamole than a smoothie & definitely did not pass the sip-through-a-straw test.
The Verdict: Way. Too. Thick. On to the next try...
TIPS 2 & 3 - FREEZE YOUR BANANAS! Aside from the fact that bananas spoil pretty quickly, frozen bananas result in a much more sip-able smoothie.
Don't just freeze your bananas - freeze banana chunks on a cutting board or a cookie sheet. It is nearly impossible to portion out a whole frozen banana, and you will be sad if you go this route. If you freeze banana chunks in close proximity, you will get a giant frozen banana clump and this will also make you sad. Buy a bunch of bananas, chop them into roughly 6 chunks each, and freeze them on a cookie sheet. Once they are frozen you can store them in a bag or jar together and they won't form a giant banana clump.
FAV 1: Round 3 of smoothie concocting and I am finally getting the hang of this!
1 handful/cup of spinach
2-4 banana chunks (if you're really watching carbs closely, be conservative with the bananas. I have been keto since 2014 and I can go up to 30-40 grams of carbs a day and remain in ketosis, but at first you should really aim for 15-20)
2 tbs of almond butter (peanut butter is too thick)
1-2 tbs chia seeds (fiber!!!)
Another handful of spinach
About a cup of your favorite milk (I use coconut myself)
This smoothie passes the sip-through-a-straw test with flying colors, but was not quite thick enough for my personal smoothie preference.
TIP 4: I use a Magic Bullet for one serving smoothies, so the order of ingredients is crucial for a well blended smoothie. Make sure your more substantial ingredients (i.e. frozen stuff, nut butter, etc.) are towards the middle and the greens are the first and last ingredients you add to your smoothie.
FAV 2: This one is my very favorite so far! I found a way to incorporate avocado without compromising the sip-through-a-straw test results.
1 handful/cup of spinach
2 banana chunks
2 tbs of almond butter
1-2 tbs chia seeds (fiber!!!)
1 avocado ice cube
Another handful of spinach
About a cup of your favorite milk
TIP 5: Frozen avocado ice cubes are the best smoothie hack + save you $$$. Avocados along with bananas spoil quickly, so freezing them is best. To freeze avocados in smoothie friendly portions, follow the recipe below.
1. Chop up two avocados into rough chunks and add them to your blender of choice
2. Add lemon of some description to keep your avo cubes from turning brown. I added a few drops of Young Living's Lemon Vitality essential oil (v cheap), but fresh lemon juice works too.
3. Add about 1/2 cup of water. As you blend you may need to add more water so the avocados puree turns out smooth.
4. Portion out the avocado puree evenly into an ice cube tray with a spatula or a spoon.
5. Freeze the avo cubes for several hours. You can leave them in the tray for use later, BUT I highly recommend making the effort to get the cubes out of the tray all at once and putting them in a bag or jar in your freezer so you can grab and go with ease.
*** If it is difficult to get the cubes out of the tray, never fear. Don't be afraid to loudly beat the tray on a large cutting board to get the cubes out like I did. Convenient smoothie ingredient + stress relief, right? ***
The odyssey continues... with protein powder! Do you have a favorite? Let me know! :)
Love always, Sarah