How To Make a Smoothie into a Meal

Happy day after Memorial Day, always a special time to reflect and give thanks to all those who have, and are presently keeping our country safe. Although Memorial Day usually marks the beginning of summer, here in New Hampshire, that has not been the case. We are still waiting to see the sun and enjoy some warm weather.

That being said, once the weather warms up, many of us will find ourselves craving a cool, refreshing smoothie to start off the day. It is important to understand that not all smoothies are created equal. For example, a Strawberry Banana Smoothie from McDonald’s provides 39 grams of sugar (some is natural from the fruits), 2 grams of fiber and only 2 grams of protein This, does not constitute a meal as it is much too high in sugar and much too low in protein. I thought it might be helpful to share my general guidelines to making your morning smoothie into a meal.


1/2 to 1 CUP GREENS

Kale, Spinach, Dark Leafy Greens (I often use frozen, helps to thicken the smoothie ) Although not green, I have started blending a handful of frozen riced cauliflower into my drink for added fiber and nutrients (Birds Eye has one that can be found in the freezer section of the grocery store)

FRUIT (1/2 cup)

Watch out for too much fruit in your smoothie. Often people will add a cup of fruit, a banana and then use juice as the liquid – TOO MUCH! 1/2 cup total is more than enough to provide flavor and nutrients

Frozen fruit will help to thicken the smoothie. You can purchase a variety of different types in the freezer section of your local grocery store. Place the emphasis on lower sugar fruits such as blueberries, blackberries and strawberries


The addition of protein to your smoothie will make it more of a meal, help to keep you full and stabilize blood sugar