The whole-food meal replacement: avocado smoothie

The whole-food meal replacement: avocado smoothie

I don’t typically recommend that people drink their food. I also don’t recommend that people drink smoothies.


Well firstly, I believe in a whole-food lifestyle/dietary approach. What does this mean? That you cook your own food (or eat raw) with quality produce so you know what ingredients are going into the food you’re consuming. Better still if it’s organic and even better if you can make sure that it is seasonal produce. Sure, there will be occasions when you buy food out and you won’t know exactly what’s going into your food or what it’s being cooked with but once in a while, that is fine, a healthy body can cope with this rare exposure.

I also believe that chewing your food, rather than drinking it, is better for you. Firstly, it gets the enzymes that begin the breaking down/digestion process going. Drinking your food doesn’t. Secondly, there’s all that fibre in the food that you are breaking down with your teeth, tongue and saliva. We all know the benefits of fibre on our digestion but fibre is also good for our gut bacteria [1. Advances in Nutrition] [2. Mercola], as it passes through the small intestine and into our colon where it gives those good guys something to eat, rather than our own mucosal lining! And because it takes longer to digest, it also slows down the amount of glucose that hits the blood stream, so you don’t have a post food crash.

In addition to this, smoothies are often bought at a shop or juice bar and are full of fruit, plus added sugar via yoghurt or ice cream. This creates a sugar bomb which will see you bouncing off the walls with energy and then crash an hour later – although truthfully, this is what would probably happen to me because I no longer expose myself to this amount of sugar. To a sugar burner, however, you would probably not see the highs anymore as your body is so used to being exposed to sugar that the high is never going to be the same as that “first time” you had sugar (Remember that first time? It was probably when you went to your first birthday party or ate all that candy on Halloween. What a rush!). So rather than having the high, you will just experience the crash and either be sleepy or hungry again. Or both. Fun times ;).

Did you know that it takes up to 4 oranges to make a glass of orange juice and up to 6 apples to make a glass of apple juice?!! And when you make the juice, you remove all the fibre – the good stuff that I mentioned feeds your gut bacteria – and get a mega hit of sugar meaning that you’ll have that crash and rush. This means that all the good stuff is gone and your consuming what’s left, the sugar…

Image taken from IQS

Would you ever sit and eat 4-6 apples or oranges? Not likely because all that fibre from the skin and flesh would fill you up after one.

So, despite all of this, I’m still producing a smoothie recipe for you today, but this one fits the bill of healthy and nutritious because it’s all about avocado. I recently made a delicious avocado chocolate mousse that details all the health benefits of avocados…of which there are MANY! So get on board this avocado train and make this smoothie stat!

So this recipe is high fat whilst being full of the great benefits of avocado with all its vitamin and mineral power. It is easy and so filling that you can have this as a meal replacement. It’s not something I’ll eat often, as I mentioned, I like to chew my food but on those occasions when I wake up and want something quick and easy or if I want to break a fast etc, this can be a great option.


Nutrition Facts
Serving Size
Servings Per Container 2

Amount Per Serving
Calories 228.5 Calories from Fat 194.4
% Daily Value*
Total Fat 21.6g 33%
Total Carbohydrate 9.3g 3%
Dietary Fiber 5.4g 22%
Sugars 1.1g
Protein 2.6g 5%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


So, to this delightful recipe!

NB: I have consumed this whole recipe myself and felt stuffed, so this recipe is good for two

Ingredients (the base):

  • 1 avocado
  • 1 cup coconut milk (or half water, half milk)
  • 1 cup spinach
  • 3 drops liquid stevia or 3 tsps of natvia (or to your taste)

Additional options (be aware that some of these will increase the sugar):

  • 1/2 cup frozen blueberries
  • 3 tsp raw cacao – put more for a darker choc hit



Now for the hard bit…

  1. Put all ingredients in the blender or a food processor.
  2. Blitz until smooth.
  3. Pour into glass. Top with some homemade yoghurt (see recipe here) or a few additional berries or nothing at all.
  4. Drink and enjoy.


As I said, this one is simple but what’s not to love about something so simple, yet something so yummy for you?!

By pureeing everything, the fibre has not been removed so it is not going to have the same impacts as juicing especially as these ingredients are not high in sugar. Be sure to drink enough until satiation and put the rest in the fridge for later, or the next day. (You may need to give it a little stir before drinking again as some of the ingredients may separate slightly when left to sit in the fridge.)

Enjoy everyone and please comment below if you’ve tried this or, of course, feel free to share!


With love (and healthy fats), Bianca x

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2 Responses to The whole-food meal replacement: avocado smoothie

  1. Isabel Austerberry December 17, 2018 at 4:01 pm #

    This actually sounds delicious!!

    • Bianca January 22, 2020 at 12:48 pm #

      It truly is 🙂

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