berry & avocado smoothie

3 delicious low sugar smoothie recipes

Now summer is upon us, I find my body naturally craves slightly different things on sunnier days. Whilst I still love my egg breakfasts and eat them throughout the majority of the week, I do find that when it’s hot some days (& my flat is like a sauna!), I really fancy a cold refreshing smoothie.

So today I have some super delicious recipes and a superfood competition to get you inspired for summer smoothie experimentation.

Low sugar smoothies

Smoothies, especially the shop bought variety can be packed with a serious amount of sugar. Up to 50g in some cases. If you make your own at home, you’ve got much more control and can make them SO much better. They are quick too. Ok, a little noisy if it’s early, but make the night before and refrigerate if that’s the case.

I’ve posted a video last summer on my 7 tips for making low sugar smoothies. These are my ground rules and living by these principles, here are three of my current favourite smoothie staples….

Note: for all these recipes you can use a milk of your choice e.g almond milk, coconut milk, semi-skimmed etc. I use organic semi-skimmed in mine. Just make sure any milk you buy e.g. soya, almond or coconut hasn’t got added sugar or sweeteners to it.

Berry & avocado smoothie

berry & avocado smoothie

  • 1 cup or large handful of mixed frozen berries
  • ½ avocado or tsp coconut oil (this is the filling fat element)
  • 3 tbls natural yoghurt
  • 1 cup or glass of milk (approx 250ml)
  • 1 tsp maca powder
  • 1 tbls chia seeds
  • Cacao nibs (to top)

Kiwi & mint smoothie

Kiwi _ mint smoothie2

kiwi mint smoothie1

  • 2 kiwi fruit
  • ½ avocado
  • 1 handful of chopped fresh mint
  • 1 handful of spinach
  • 3 tbls natural yoghurt
  • 1 cup or glass of milk (approx 250ml)
  • ½ tsp spirulina powder
  • 1 tbls chia seeds

Cashew banana green smoothie

Banana & cashew smoothie

  • 1 green tipped frozen banana
  • 1 tbls cashew butter (I used one I recently reviewed from Myprotien.com)
  • 1 handful of spinach
  • 3 tbls natural yoghurt
  • 1 cup or glass of milk (approx 250ml)
  • 1 tbls chia seeds
  • 1 tbls flaxseed powder (optional)
  • 1 tsp wheatgrass powder

Using superfood powders

You’ll noticed I’ve supercharged all of these smoothies with a superfood of some sort. I’ve been using 100% organic superfood powders from Miracle Powders who kindly sent me a nice selection box of 5 x 50g bags to experiment with.

Miracle powders

These smaller portions are ideal for trying out different ones and seeing which you like the most without spending a fortune. I’m a big fan of the raw maca powder because it’s a great addition for smoothies that you don’t want to be green! It’s also worth mentioning that wheatgrass can help reduce sugar cravings. In general, because these powders are so dense in vitamins and minerals, effectively you’re giving your body such goodness, it should help reduce unhealthy cravings. It’s effortless to add them in and you’re potentially fighting off colds, diseases, cravings all in one go!

Competition WIN some superfood powders

Miracle powders have kindly donated a 5x 50g selection box to a Happy Sugar Habits reader :). All you need to do is comment below with a thought or response to this post e.g. let me know if you make smoothies or if you avoid them due to the sugar.

If you pin one of the images to Pinterest, you’ll get an extra entry and if you tweet about it with one of the following, you’ll get another additional entry… #socialmediaLOVE!

Get low sugar smoothie making with Happy Sugar Habits @miraclepowders superfood powder competition via @lauraj_thomas http://ow.ly/xEe5r

I just entered Happy Sugar Habits low sugar smoothie @miraclepowders superfood powder competition via @lauraj_thomas http://ow.ly/xEe5r

Good luck! Winners chosen at random. Competition closes on Monday 23rd June

Low sugar life with smoothies

So to conclude, I certainly don’t think fruit smoothies are out of the question when living on a low sugar diet, especially when you’re new habits are in place. You just need to be mindful of their sugar content and factor them in to your total fructose count for the day. I’d also say it depends where you are in terms of feeling in control with fructose. There was a period of time where these wouldn’t have been suitable for me. Listen to your body to determine how they impact your overall sugar cravings i.e. test different ones out, and see how you feel.

Are you conscious of smoothies being high in sugar and how do you like to make yours? Do you find they impact your sugar cravings at all and do they fill you up? I’d be interested to hear your thoughts around this. Leave a comment and enter the competition at the same time!

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14 replies
  1. steph says:

    Love the sound of your cashew banana green smoothie, looks lovely and creamy and not packed full of high sugar fruit. Made a green smoothie this morning and made the mistake of putting in some turmeric – a green curry drink is not what you want for breakfast!! I’m really keen to use superfood powders in my smoothies but they can be really pricey….x

    Reply
    • Laura says:

      Hey Steph, yeah they can I agree, although they do last for ages. I bought a bigger wheatgrass a year ago… I’ve offloaded some to my mum & used it loads and there is still so much left! It does go far. As for the turmeric – we’ve all had smoothie disasters and that is a great one :) I should do another post with the combinations I’ve tried that do NOT work (& there have been some funny ones!) x

      Reply
  2. Sarah Stone says:

    I had thought that smoothies were superfluous to my diet but you make a compelling case :)

    I’m 6 weeks in to my low sugar journey and wouldn’t entertain adding fruit into my diet just yet as I’m loving my new savoury taste buds – never thought I’d say that! But I’m really keen to try some of the powder so will check out some savoury versions :)

    Reply
    • Laura says:

      Hi Sarah, I was exactly the same for a while so completely understand. You can make some delicious green juice type blends and add the powders so maybe I will get playing for another post!

      Reply
  3. Inge says:

    I have been craving a smoothie myself and in fact was drinking one when I read your email!
    I used to drink smoothies often, made with herbalife protein powder, but they were very sweet and I am not all that sure about soya protein anymore.
    Made a blueberry, banana, and almondmilk – added a scoop pea protein powder and a wholefood powder

    Reply
    • Laura says:

      Hi Inge, ah good to hear. Yeah I’ve never tried herbalife myself. Like you say I think it would be too sweet for me and I would avoid if I thought it had a process sweetener of any kind. I’ve also experimented with pea protein powder in them but I do find it can alter the taste if you go to mad. Usually I have smoothies when I am not as hungry or know I’ve got an early lunch on the cards then use my egg breakfasts for when I do need a bigger protein boost to get me through the morning. Thanks for your little recipe there, I might give that one a go next time :)

      Reply
  4. Inge says:

    Meant to say ‘made a smoothie with the above ingredients’ today!
    Lovely :) Will be trying out some of your recipes… X

    Reply
  5. Fiona says:

    Thanks for posting these ideas. I used to do quite a lot of juicing until I realised how much sugar there is in juice and that it’s important to consume the fibre in fruit and vegetables as well. I love the idea of using the nut butter.

    Reply
    • Laura says:

      Hi Fiona, yeah just adds a bit of thickness in there. It’s really quite fun experimenting I’ve found. I’m not a massive fan of juicing really. I have dabbled but find a) it’s too much hassle and washing up the thing b) too sugar concentrated and c) they don’t serve as a meal. I do have one once in a while though if I need a serious surge of greenage after a weekend away or something!

      Reply
  6. Wendy callaghan says:

    Love your ideas and my new love is almond butter. Have bought maca & chorella & boa bob & spirit ins tablets so now need to use them!

    Reply
    • Laura says:

      Hi Wendy, ooh sounds interesting. I haven’t tried some of them. I would be interested to hear how you go with them!

      Reply
  7. Holly says:

    Great advice. Fab smoothies. Who needs sugar when you have banana and avocado? ; maca tastes fab with spinach and I’d love to try adding different powders to my satisfying smoothies that I make in my Nutribullet. I put them bottles in the fridge to take out with me so I don’t have to resort to the shop bought sugar demons!

    Reply
    • Laura says:

      Hi Holly, congratulations you’ve won the competition! Can you send me your full name and address so I can send your details onto Miracle Powders.

      Laura x

      Reply

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