Among her many passions – advocating for gender equality, yoga and acting to name a few – Meghan Markle is also known for her dedication to living a healthy life.
Prior to her engagement to Prince Harry, Markle ran a lifestyle blog called The Tig on which she shared advice on topics including food, travel, fashion and beauty.
During a past interview, Markle revealed her go-to smoothie and, unsurprisingly, it’s incredibly nutritious.
Speaking to The Chalkboard in 2015, Markle laid out all of the ingredients that she uses to make her daily blend.
Leading Harley Street nutritionist Rhiannon Lambert has broken down the components of the smoothie, Zxplaining the unique benefits of each of the ingredients included.
“Over the years, the line between smoothie and milkshake has been blurred,” Lambert tells The Independent. “What was once a fruit concoction is often an added-sugar extravaganza.
“By choosing your ingredients wisely, adding protein, complex carbs, healthy fats and fibre, you can make healthy smoothies that are just as tasty and satisfying as the sugary, unnecessarily high-calorie ones.”
One packet of your shake powder of choice
“Thanks to the high protein content of protein powders, adding a scoop can help maintain muscle mass and keep you feeling full,” explains Lambert.
There are so many different kinds of protein powders on the market, such as whey, soy, casein and egg. However, you need to keep an eye out for any unnecessary additives that have been included in the mixture.
“These are largely artificial and unhealthy sugars added to enhance their taste and appearance,” Lambert explains.
“Amongst others, they include Maltodextrin, Sucralose and Sucrose. If you see any of these within ingredients, you may wish to try a different brand.
“Also, protein powder should only ever been seen as a supplement to your diet. This is really important to understand because no protein powder offers the variety of nutrients that whole foods do. They should never be seen as meal replacements.”
Half a cup of frozen blueberries
The majority of berries that you’ll find are full of antioxidants.
However, blueberries have a particularly high concentration of antioxidants.
“They’re also lower in sugar than most fruits, yet higher in fibre,” Lambert says.
“Also rich in potassium, folate, vitamin C, vitamin B6, it’s little wonder blueberries have been shown to reduce markers of inflammation and keep the cellular function healthy.”
At the time of her interview, Markle’s powder of choice was Clean Cleanse vanilla. However, Lambert has advised steering clear from any brands that use words such as “cleanse” in their product descriptions.
“Any brand using words like ‘cleanse’ should know that you’ve already got a detoxification system. It’s called the liver and no supposed product will do its job any better,” Lambert says.
One teaspoon of cinnamon
While a sprinkle of cinnamon may not actually do that much difference, adding a significant amount of cinnamon to your diet can have its advantages.
“Prized for its medicinal properties, science confirms what people have instinctively known for thousands of years,” Lambert says.
“Cinnamon has been shown to significantly increase sensitivity to the hormone insulin, helping this incredibly important hormone to do its job – transport blood sugar from the bloodstream into cells.
“However, you need a lot more of it to see any of these supposed benefits in a small portion.”
Some chia seeds
Adding some chia seeds to your smoothie, porridge, yoghurt or baking mixtures can be extremely beneficial for your wellbeing.
“Chia seeds are a great source of omega-3 fatty acids and are also rich in antioxidants,” Lambert explains.
“They are a great source of fibre, iron, and calcium, making them a nutritious addition to a smoothie.
“In fact, one ounce (28 grams) of chia seeds provides an impressive 11 grams of fibre per serving.”
Half a cup of almond milk
When it comes to choosing a dairy-free alternative to cow’s milk, not all plant-based milks are as wholesome as others.
“Almond milk can be a great dairy alternative, but it’s key to choose plant-based milks that have been fortified with nutrients such as B12 and calcium that you would otherwise lose from avoiding dairy,” says Lambert.
According to a recent study published in the Journal of Food Science and Technology, researchers have claimed that soy milk is the healthiest plant-based substitute.
However, Peta has also outlined a number of different plant-based milks that many people may not have heard of, including pistachio, chufa and sesame seed milk.
Half a cup of coconut water
It’s very important to stay hydrated throughout the day, so adding water or coconut water to your smoothie is a very effective way of topping up your hydration levels.
“Coconut water is a great addition to a smoothie and source of hydration,” Lambert explains.
“However, it won’t hydrate you significantly more than plain water.”