The Perfect Keto Smoothie
Stay full, stay fit, and age beautifully with simple and delicious keto collagen smoothies.
If you haven't heard of the ketogenic diet yet, please be advised... it's time to embrace a new way of eating.
The ketogenic diet, or "keto" as it's affectionately called, is getting a lot of attention lately for its benefits of weight loss, reduced cravings, blood-sugar balancing, and increased energy. But this isn't a new thing, and those aren't the only reasons why we love it. Keto diets have been around for ages, and we promote it because it's an appropriate way to eat for healthy aging.
Without getting too technical, the key to keto is to eat low-carb, with an emphasis on protein and healthy fats. And when we say "low-carb", we mean around 50 grams of carbohydrates per day. This way, your body enters ketogenesis and burns fat instead of sugars, and with that comes a whole host of other health benefits. Our enthusiasm for the ketogenic diet stems from our focus on healthy aging with sustained energy and mental focus—because nothing ages you faster and messes with your mental clarity more than too much sugar in your diet (unless you're raising teenagers, but there's no diet cure for that).
Want world class hair quality? Eyes that shine bright like diamonds? Skin so firm and glowing you could rival a millenial? Then adopt a low sugar, or keto, diet plus collagen peptides.
Even if you're not a dedicated keto diet follower, replacing a regular meal with a nutritious, low carb smoothie is a great idea.
Here's some tips for making the perfect smoothie that tastes good, feeds your beauty, and compliments your ketogenic diet:
4 Tips For Making a Keto Smoothie That Tastes Good
1. Whole Fat Base
When choosing your liquid base, we love full-fat organic coconut milk. It's loaded with medium-chain trigycerides that are perfect for boosting ketones and keeping you satisfied for longer. The natural sweetness of coconut milk is also a tasty compliment for most recipes. The fat content should make up 50-75% of the calorie content of the meal, so if you prefer a different base that has lower natural fat, such as almond milk, beef up the fat content by adding an organic oil, such as, coconut oil, avocado oil, or any pure organic nut butter.
If you have a pure fish oil (one that doesn't have a fishy taste, like Norway Pure Omega-3), this is a great time to include it. We don't recommend soy milk as the carbohydrate content is too high to keep your smoothie keto friendly. Whole milk greek yogurt is also a fine choice if you prefer a dairy option.
2. Natural & Organic Nutrients
Getting your daily vitamin intake from raw, fresh vegetables is the best way to improve your health and age well. Also, if you're getting plenty of nutrients and fiber from your meals, your body will naturally crave less if it's not trying to make up for a deficiency. Find low carbohydrate/high nutrient veggies like cucumber, bell peper, spinach or zucchini. Avoid beets and starchy veggies (high sugar), or overly bitter veggies that might tempt you to add sugar (save your kale for dinner).
3. Collagen Peptides
You don't need to go nuts on the protein, your body can only absorb so much protein at once anyway. For the sake of our keto smoothie, we like 2 scoops of collagen peptides from Amino Collagen C, of course. 2 scoops of Amino Collagen C will give you your daily requirement (10 grams) of pure sugar-free protein peptides, with the added benefit of hyaluronic acid and a vitamin C boost. We don't like flavored protein powders or flavored collagens as they usually come with carbohydrate fillers or added sugars.
4. Aromatics and Superfoods for Flavor
This is where the magic happens and takes your smoothie from "meh" to "more please!" A few low sugar fruits, like berries (açaí, blackberries, or strawberries), are a great way to get a flavor boost with added fiber. As a reference, one strawberry has about 1 gram of carbs. We like strawberries over blueberries because they’re filled with bioflavonoids that trick your tongue into thinking it’s getting something sweeter than it actually is. One banana is 27 grams of carbs, so use those wisely, and, never use grapes (save those for your wine splurge).
Natural aromatics like mint, cinnamon, and ginger are great for adding flavor without calories. A bit of acid from a squeeze of lemon can enhance the flavor of sweet or savory smoothie recipes. A scoop of cacao powder is also a protein source with less than 4 grams of carbs, and is packed with antioxidants—round that off with a splash of vanilla extract... Yum! Tumeric is a great addition for sweet or savory recipes as well, and with it's anti-inflammatory properties is a smart choice to boost your superfood intake. Finish off your keto smoothie with some coconut flakes, hemp seeds, or chia seeds for texture and added fullness.
If you must add some sweetness, consider adding some stevia or other natural zero-calorie sweetener, but stay away from anything artificial, of course. And don't let that organic blue agave nectar fool you. You heard it was the "low glycemic", aka "healthy", sweetener, but the high fructose content in agave nectar (much higher than plain organic sugar) will destroy your keto efforts.
Use your imagination with natural, fresh foods on your palette. Experiment with different food combinations, like cucumber-mint-lime, pumpkin spice, or coffee-chocolate-bananna. Experimenting is easy with unflavored, no sugar added Amino Collagen C. Try it out for a week and notice your cravings start to subside, your energy increase, and your skin will glow!
This is what we mean by #knowthefeeling