What’s Inside: How to make a low-sugar smoothie that’s Paleo and AIP-friendly, easier to digest, will keep you satiated longer than your average sugar-spiking smoothie, that tastes delish with my simple template and one of my favorite recipes… a Mint Chocolate Smoothie!
Smoothies can be a great meal option for convenience, especially on a weekday morning when you’re rushing around to do #allthethings and just need to get a meal in. But the traditional sugar-laden smoothie can sadly spike our blood sugar and muck with our hormones and digestion (ever get that smoothie bloat?). Plus, it often doesn’t even satiate you until your next meal… so what was the point? There’s a much better way, you just need an easy formula to get it done without even thinking about it! Use my template below to build a low sugar smoothie that will still taste amazing, should feel much better on your tummy, and keep your energy and satiation going much longer. I’m also sharing some digestion tips and my current favorite Green Smoothie with…. (drumroll…) BONE BROTH IN IT!
I myself had to take quite the time-out from drinking smoothies because my gut was so impaired. I used to bloat immediately, feel like it was stuck in my throat and not digesting, and be hungry 30 minutes later. NO THANK YOU. I quit them… but missed the time-saving benefits and sometimes you just feel like it. Through working on healing my gut more and testing out new recipes, these tips have been a game-changer.
Just getting started on AIP (or need a refresh)?
Here's an easy 1-week meal plan using some of my most popular AIP recipes to make it stress-free and delicious.
Anti-bloat Low Sugar Smoothie Template
GREENS (Pick 1 or 2):
heaping handful Frozen spinach or any other greens you like
heaping handful Frozen cauliflower rice or florets (if cauliflower bothers you, try pre-steaming and freezing first)
heaping handful Frozen zucchini or squash (can also precook if needed)
LIQUID (pick 1 or multiple):
3/4-1 cup Bone Broth (you shouldn’t taste it)
3/4-1 cup Water
3/4-1 cup Non-dairy unsweetened milk
PROTEIN (Pick 1):
1 serving Nuzest Protein Powder (a plant protein, not for AIP)
1 serving Collagen Peptides (while this is not a complete protein, I’m adding it for any AIP folks since it’s the only recommendation for AIP, I would also recommend checking out the Equip protein as there are no eggs, and it’s from beef)
FAT (Pick 1):
1-2tbsp almond or cashew butter (omit for AIP) (I love using the Georgia Grinders brand that’s made in an allergen-friendly facility, use FOODBYMARS for 25% off)
1-2tbsp coconut butter
Coconut oil or MCT oil
1/4th – 1/2 avocado
NATURALLY, SWEETEN (Optional – Pick 1)
1 serving frozen butternut squash
1 serving frozen pineapple
1 serving frozen berries or cherries
FIBER BOOST (Pick 1):
1 Tbsp flaxseed meal or flax seeds (omit for AIP)
1-2 Tbsp chia seeds (omit for AIP)
TOPPINGS (Optional – something to chew for optimal digestion):
Unsweetened coconut chips
Seeds (omit for AIP)
Raw cacao nibs (omit for AIP)
Chopped nuts (omit for AIP)
medicinal mushroom powders
Spices (cinnamon is my favorite and wonderful to stabilize blood sugar, cardamom, too!)
Extracts (vanilla, mint, cinnamon, hazelnut, almond… in place of sugar, extracts are my secret weapon for more flavor and a mega-tasty smoothie – check out my mint smoothie below)