top of page
Image by Mariana Medvedeva
  • Writer's pictureLisa Smith

Blood Sugar Balance Recipes: Green Smoothie

Updated: Jul 11

Green Smoothie

What Should I Eat for Breakfast? 

This is a very popular question in my clinic. We all want a wholesome and energising breakfast and green smoothies are a nutritional powerhouse. By far a better choice than conventional store-bought cereals, which will give you short term energy but not provide the nutrients and sustained energy your body needs to get to lunchtime without snacking.

Are Green Smoothies Good for Blood Sugar Balance?

A green smoothie is often a wiser choice than a fruit based smoothie for blood sugar balance as it typically contains more fibre and fewer rapidly absorbed sugar. The fibre in leafy greens slows down the absorption of sugars, preventing sudden spikes in blood sugar levels. This can help maintain a more stable energy level and reduce the risk of cravings. Additionally, the nutrient-dense nature of green veggies contributes to a well-rounded and nourishing blend.

If you’re not a breakfast person you could have this green smoothie at any time of the day or as a snack instead. Did you know the message ‘breakfast is the most important meal of the day’ comes from cereal advertising! As I always say, there’s no one-size-fits all when it comes to diet. 

What Does A Nutritionist Eat For Breakfast?

Personally, I normally eat at breakfast mainly because I often see clients on their lunch break, so my lunch can sometimes be after 2pm. My top 4 breakfasts are a smoothie, which is normally green or blueberry. Greek yoghurt with berries, nuts and seeds, chia pudding or protein porridge/overnight oats which I make with jumbo oats, protein powder and a variety of nuts and seeds, lovely on cold mornings. 

How Can I Make My Breakfast Healthier?

The main problem I see when clients make porridge or smoothies for breakfast is adding too much sugar, but also a lack of protein and healthy fats. It’s best to have a savoury meal such as eggs, which will keep your blood sugar more balanced throughout the day, but this isn't practical for many of my plate spinning clients, so in that case I normally suggest one of my other top 4 nutritious breakfasts.

Nutrition Tips For A Healthy Breakfast

A smoothie is quick and portable, you can even prepare the ingredients the night before. Aim to sweeten your breakfast naturally with berries or a chopped date (just one though!). After a sugar detox your taste buds will adjust and this will be sweet enough.

All my nutrition programmes start with a sugar free challenge. For healthy fats and protein add avocado, almond butter, yoghurt, nuts and seeds. Protein powder can also be added, but check the ingredients as many contain ingredients that can cause bloating and are not good for gut health. Following these nutrition tips for a balanced, nutritious breakfast will make it a more satisfying and energising start to the day.

Do You Hate Green Smoothies?

I used to be a green smoothie sceptic. But, after playing around with the ingredients, this recipe is the best combination for both taste and texture. I have managed to convert clients into green smoothie cheerleaders too. I'll let you know the secret ingredient to making green smoothies not only nutritious but also irresistibly tasty. Try my favourite Refreshing Green Smoothie Recipe and see for yourself.

6 Reasons Green Smoothies are Good for You!

1. Why Choose Smoothies Over Cereals

Green smoothies offer a nutrient-rich alternative to store-bought cereals which are often laden with sugars and refined carbs. Packed with vitamins, minerals, and antioxidants, a vibrant smoothie will provide a sustained energy release throughout the morning, steering clear of the energy crashes associated with many cereals.

2. The Zesty Power of Citrus

The secret ingredient to elevate your green smoothie from nutritious to delicious is half a lemon or lime. Beyond its refreshing zest, the vitamin C in citrus fruits enhance the absorption of nutrients such as Iron from leafy greens.

3. Seeds are Tiny Powerhouses of Nutrition

Boosting the nutritional profile of your green smoothie involves incorporating seeds. Chia seeds are rich in omega-3 fatty acids and fibre. Flaxseeds, brimming with fibre and lignans, support digestive health. Pumpkin seeds contribute zinc and magnesium for immune and muscle function. I often advise clients to grind a seed mix with sunflower, pumpkin and flaxseeds once a week and keep it in the fridge, ready to add to meals. I order my organic nuts and seeds from Forest Whole Foods.

4. Creamy Avocado Loaded with Healthy Fats

Adding a creamy texture and a dose of healthy fats and fibre, avocados are a must-have in green smoothies. They bring monounsaturated fats, essential for heart health, along with a variety of vitamins and minerals.

5. A Ginger Kick

Infusing your green smoothie with ginger not only enhances its flavour but also introduces anti-inflammatory and digestive benefits. Gingerol, the active compound in ginger, has also been linked to reduced muscle pain and joint discomfort.

6. Anti-Inflammatory Boost

Green smoothies act as a potent anti-inflammatory boost. The combination of leafy greens, seeds, and antioxidant-rich ingredients helps combat inflammation, supporting overall well-being and potentially reducing the risk of chronic diseases.

Healthy Recipes: The Best Green Smoothie

green smoothie avocado

Nutritionist Approved Recipes

Ingredients for 1 smoothie:

• 1 large handful baby spinach leaves

• 1/2 lemon or lime, peeled

• 1/4 avocado

• 1 apple or ripe pear

• 1 tablespoon mixed ground seeds

• Half a thumb size ginger, peeled

• 1 cup water

• Ice cubes, protein powder, hemp seeds yoghurt, nut butter, cinnamon, turmeric, 3 mint or basil leaves (optional)


1. Combine all ingredients in a blender. If your blender is not very powerful try blending the spinach and water first before adding the rest of the ingredients.

2. Blend until smooth then taste for sweetness, add 1 date if necessary and blend again. If it is too thick add more water. I also like to add 1/2 tsp of cinnamon and turmeric with a pinch of black pepper to my green smoothie.

3. Pour into a glass and enjoy the invigorating green goodness.

You'll feel great starting your day with this breakfast! 

The morning ritual of sipping on a nutrient-packed green smoothie offers a myriad of health benefits for your body.

Try this smoothie for a week in place of any bland store-bought cereals and see for yourself how good it makes you feel. This vibrant breakfast ensures a well-balanced start to the day, promoting long-term well-being and vitality. Here are some more green smoothie recipes for you to try.

Nutritionist in Manchester

Lisa Smith nutritionist

I am a BANT registered Nutritionist and health coach, specialising in metabolic health and weight loss for midlife women, from perimenopause to menopause and beyond.

Cheshire Nutrition is based in Manchester. I work online with clients all over the UK. If you would like to learn more about the nutrition programmes and sugar detox challenge please book a free consultation.

DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read on my website.


bottom of page