How to make a blood sugar balancing smoothie

Are you looking for a breakfast to help you feel energized and satisfied until lunch but don’t have a lot of time to cook it? 

Over five years ago, I started making Kelly Leveque (or Be Well by Kelly’s) Fab 4 smoothies and they totally changed the game for me. They’re delicious, I’m not hungry until lunch, have stable energy and moods and I feel good knowing that I’m starting the day fueling my body with nutrients. 

A few years ago, Kelly posted a video showing the exact order she makes her smoothie to give it that perfect milkshake consistency. And after adding some other tweaks I’ve made after 4+ years of having it on the daily, I feel like I’ve finally nailed that consistency (and I can also attest to the fact that it literally takes you 5 minutes or less). 

Since I am always getting questions on how to make it, I thought it would be the perfect blog post for this week. 

Here’s the steps- make sure to do it in this order to get the best results!

Liquid:

I personally use water to save on cost (with all of the ingredients you really don’t miss the flavor!) but you can use a nut milk that doesn’t have fillers (my favorite is Three Tree Organics). 

Frozen foods:

The biggest key to creamy consistency? Using frozen veggies/fruit. I load up on frozen spinach or cauliflower (you can’t taste it and it adds superfoods to your day!). If I’m doing fruit in my smoothie, I will add ½-¼ cup frozen fruit. If you have blood sugar issues, I would stick with berries. If you can handle bananas, cut slice up some banana chunks the next time you’re making you kiddo a snack and store them in a reusable silicone bag to use next time.

Note: Make sure you do the frozen foods first or your smoothie can end up icey rather than creamy. 

Protein Powder:

I of course love Be Well by Kelly’s protein powder- I add a scoop and a half- 2 scoops (depending on if I’m adding in protein powder to my morning coffee) to ensure I’m meeting my protein goals. 

Note: Make sure the protein powder you’re using is giving you at least 30 grams of protein and has limited ingredients. I would look for a grass fed beef isolate or bone broth over a whey as it’s better digested by the body! 

Fiber Extras:

I add 2 scoops of chia seeds, or a combo of chia and hemp hearts. Sometimes I sprinkle the hemp hearts on top. There’s also been a lot of talk lately about Psyllium Husk’s benefits on cholesterol and blood sugar, so it’s something I plan to start using! 

Healthy Fat:

Last but not least, 1-2 scoops of healthy fat. Almond butter, avocado, coconut oil, I’ve even tried olive oil! One more trick is to add avocado that’s about to go bad to your freezer so you can use it for smoothies (add it in during the frozen ingredients step). 

I have had this for breakfast almost every day for the last 4+ years- it’s the best way to get all those blood sugar balancing superfoods first thing in the day to keep your blood sugar balanced and feeling satisfied until lunch. 

One other benefit is that by having a go to breakfast like this, it creates muscle memory consistency, so if you start feeling off your normal habits, you don’t have to think much to jump back into healthy habits.

Let me know if you try the smoothie and how you feel afterwards! Kelly Leveque has a ton of recipes on her website, my favorite I make almost every day is the Cookies and Cream.