Summer always leaves us craving more fresh and hydrating foods

That's why people will often crave items like smoothies! Green smoothies are an easy way to pack in a lot of nutrients, especially if you're on the go. There's always a not-so-secret template I follow to make a smoothie, no matter the time of year! Following this means that you will stay full and energized.

You smoothie building template:

• Base of water or low-carb milk (like almond). Skip the oat milk and fruit juices which can add unnecessary carbohydrates that leave your blood sugar skyrocketing
• 20-30g of protein. If you like protein powders, go with your favourite. Alternatively, you can try hemp hearts or collagen powder.
• A good source of fats like nut butter, avocado, coconut milk or MCT oil to help keep you full.
• Stick to 1 fruit, or smaller portions of a few fruits. Unless you're using this as pre-workout fuel, you likely don't need the high-carb fruits like ripe bananas, pineapple or mango. Apple, berries or citrus fruits can work quite well.

If you are using a smoothie as a snack, you can decrease the protein and fat content, or remove your fruit!

Try this Simple Summer Smoothie with berries, adapted from Downshiftology. This one could make a great, heartier afternoon snack to bridge the gap between lunch and dinner time.

Ingredients (makes 1 serving):

• 1 cup of water
• 1 handful spinach
• 1 cup cucumber
• 1 kiwi
• 1/4 avocado
• 4 tbsp hemp hearts
• 1/2 cup frozen cauliflower (optional)
• 2 tbsp. collagen powder (optional)

Directions:

1. Add all ingredients to a high-speed blender. Blend until all ingredients are mixed together, serve.

Do you want more easy summer recipe ideas to suit your lifestyle and dietary habits? Integrative can help!