Green Matcha Kiwi Smoothie, Low Sugar (30g Protein, 21g Carbs) from CrossFit BC. A blood sugar friendly green smoothie with spinach, avocado, kiwi and matcha. 30g protein, 21g carbs, no banana or pineapple. Ready in 4 minutes.
What you need: 1 cup Fresh spinach, 0.25 medium Avocado, 1 medium Kiwi, 0.5 cup Frozen zucchini, 1 scoop Vanilla whey protein, 1 tsp Matcha powder, 1 cup Unsweetened almond milk, 1 tsp Fresh lime juice, 4 leaves Fresh mint.
How it comes together: Blend almond milk and spinach for 20 seconds. Add avocado, kiwi, zucchini, protein, matcha, lime and mint. Blend 45 to 60 seconds. Taste. Add more lime if you want it brighter.
This recipe comes from the CFBC Test Kitchen, where our coaches cook the meals we actually recommend to members training five to seven days a week. Every recipe lists real ingredients, real timings, and the protein and calorie numbers we use when we build nutrition plans in Olympic Village.
It's built with that in mind: around 20g of carbs, plenty of fibre, protein and fat, and no added sugar. That said, it's food, not treatment, and bodies respond differently. Run it past your doctor or dietitian, and if you track with a meter or CGM, check your numbers 1 to 2 hours after the first time you have it.
They're the two fastest ways to turn a smoothie into a sugar delivery system. Frozen cauliflower, zucchini, avocado and chia give you the thick, creamy texture without the carbs.
Taste first, the protein powder usually does the job. If you need more, a few drops of stevia or monk fruit work. Skip honey and maple here.
A teaspoon of matcha has roughly 60 to 70mg, a bit less than a small coffee.
