Simple Superfood Smoothie

I often get asked whether smoothies are “good“ or “bad“ for weight loss and health and the answer is it really depends on what you put into your smoothies. Smoothies can be packed with calories, added fats and sugars (think honey, frozen yoghurt, greek yoghurt, nut butters, agave, coconut oil, etc.) and can easily spike your blood sugars and leave you feeling unsatisfied. On the other hand, a smoothie can be a satiating and nutritious meal if filled with all of the right ingredients and can even be a really convenient way to pack in loads of nutrients. I mean, how else are you going to get your daily dose of chia seeds into your diet? If you are using a smoothie as a meal, it’s important to make sure that it is a balanced nutritious meal and that it keeps you full for long. For this reason: I always add a source of protein to my smoothies (this can be pea protein, hemp seeds, nuts, soya milk or tofu) and a serving of greens along with 1-2 fruit servings. I usually add a cup of fortified almond milk as this is a great way to up your calcium intake and a good source of fat to help with the absorption of vitamins and to keep me feeling satiated. If you follow this simple formula, your smoothies will not only be delicious but they will also be satisfying and nutritious.

Smoothie recipe.jpg

For my patients on calorie-controlled meal plans:

1 seving =

  • 2 fruit servings

  • 1 fat serving

  • 1 veg serving

  • 1 protein serving

  • 1 non-dairy milk serving



  • 1 banana, frozen

  • 1 handful frozen blueberries

  • 1 handful baby spinach

  • 1 cup calcium fortified unsweetened almond milk

  • 1 serving chocolate pea protein (Phytopro or Body By Wild are my brands of choice)

  • 1 tbsp chia seeds

  • 1/2 - 1 cup of water

  • Optional: 1 tsp cacao for that extra chocolatey taste


  1. Place all of your ingredients into your nutribullet or high powered blender and blend until smooth.

Jessica KotlowitzComment