I didn’t used to think much of smoothies, mostly because I imagined they were loaded with carbs from fruit and dairy. That’s not to say that I’m anti-carb. I’m decidedly pro-carb, but because I have type 1 diabetes, I’m mindful about emphasizing “higher quality” carbs, and balancing carbs with other nutrients, like plant-based proteins and fats. I felt like smoothies were essentially glasses of thick juice, and I only drink fruit juice to treat low blood sugar. As such, I thought they were more trouble than they were worth since they would presumably destroy my blood sugar.
Once I became vegan, and and started looking at recipes, I came across a number of smoothie recipes, so I began rethinking my reluctance towards them. As it turns out, there are all kinds of healthful ingredients that can be included in smoothies to enhance the flavor and texture without making it a big glorified glass of juice.
Admittedly, my smoothie recipe has a lot of ingredients, but on the mornings I have time, I enjoy the ritual of making them. I usually make enough for two or three, so I have them for consecutive mornings. This recipe is for a single serving though. I’ll add that I am a fan of food scales, so instead of dirtying a bunch of measuring spoons and cups – we don’t have an automatic dishwasher – I set the blender container on the scale, and weigh ingredients. This is especially great when baking, but I find it’s efficient for other recipes too.
I’m not fastidious about getting the weights exact, but for the sake of offering this recipe, I decided to be precise. I tend to vary the fruit, depending on what I have on hand that’s seasonal and ready to use, and I’m loose with quantities – a handful of that, one of those. Depending on the fruit(s) and the quantity, you might want to add a date for sweetness. I suggest tasting it prior to adding any dates. Sometimes I’ll add soft tofu, and/or chia seeds. After all, one of the great things about smoothies is their variability.
Favorite Breakfast Smoothie
13 g or 2 T flax meal
60 g or 1 celery, chunked
15 g or small handful of greens (spinach, kale, collards, etc.)
28 g or 1/4 walnuts
60 g or 1/2 avocado
100 g or 1 mango (frozen or fresh)
80 g or 1 small ripe banana (frozen or fresh)
180 g or 3/4 c plant milk
1 date (optional)
Blend and serve.
Fills a 16 oz. glass