Smoothie saviours- Why I love them and my top 6 recipes
If mornings are busy and you often have to eat on the run then smoothies are the perfect way to ensure you get a nutritious start to the day. Smoothies take around five minutes to make in the morning and as the main ingredients are fruit and vegetables, they are loaded with fibre which will keep you full until lunchtime. And of course my smoothies are DELICIOUS!
Smoothies differ from juice as they are a mixture of water, leafy greens and fruits, thoroughly blended together. You can play around with different combinations of fruit, vegetables and protein sources and blend them to the thickness you like best.
Why we love smoothies:
They are easy to digest – because the fruits and greens have been blended, the nutrients more readily available for use by your body.
They are nutrient dense – Leafy vegetables are packed full of disease fighting antioxidants which help to boost your body’s immune system and keep it functioning properly. Plus they provide fibre which is essential for a healthy, efficient, and regular digestive system.
They are a complete meal- There is no reason to feel guilty about skipping breakfast because these ‘super drinks’ provide everything you need.
Making the perfect smoothie:
1. Tightly pack two cups of leafy greens in a measuring cup and then toss into blender.
2. Add two cups of water (or a nut milk) and blend together until all leafy chunks are gone.
3. Add three cups of fruit and a protein source and blend again until smooth.
4. Pour into a mason jar or cup and enjoy!
There are endless smoothie combinations. As well as the fruit and vegetables it is essential that you also include ‘good fats’ and protein.
Glowing skin smoothie
The natural skin boosting ingredients in this smoothie will have your skin glowing in no time. Avocado is really rich in healthy fats and vitamin E and coconut water is like nature’s gatorade, effectively hydrating and regenerating your skin.
Recipe (serves 2):
- 2 cups coconut water
- 2 cups fresh spinach
- 2 cups pineapple (fresh or frozen)
- 1 avocado
Method:
1. Blend spinach and coconut water until smooth.
2. Add remaining ingredients, and blend until smooth. Enjoy!
*Use frozen fruit to make smoothie cold.
Berry protein goodness
This has been one of my favourite combinations since I was little– strawberries, blueberries, and banana. I up the protein by adding almonds and for the Popeye effect I add spinach!
Ingredients (serves two):
- 2 cups spinach (fresh)
- 2 cups almond milk (unsweetened)
- 1 cup strawberries
- 1 cup blueberries
- 1 banana
- 1/2 cup almonds*
Method:
1. Blend spinach and almond milk until smooth.
2. Next add the remaining fruits and blend again.
*Soak almonds overnight in water before blending to make them easier to digest. Use at least one frozen fruit to make the green smoothie cold.
Antioxidant blast
Have you heard of antioxidants? To cut a long story short they protect your cells from damage caused by unstable molecules, better known as free radicals which are implicated in a number of diseases including cancer and heart disease. This refreshing, fruity smoothie is chock-full of antioxidants to help fight free radicals.
Ingredients (serves two):
- 2 cups spinach (fresh)
- 1 sprig mint
- 1 cup water, optional
- 2 cups cantaloupe melon
- 1/2 cup blueberries
- 1 apple
- 1/2 a lime (juice only)
Method:
1. Blend spinach, mint leaves, and ripe cantaloupe until smooth.
2. Next add the remaining fruits and blend again.
You do not need to add a liquid-base to this recipe because of the high water content in ripe cantaloupes. Use at least one frozen fruit to make the green smoothie cold. Cantaloupe can be cut into small cubes and frozen overnight.
Mint choc chip
This out of the ordinary, minty, chocolatey smoothie is packed with anti-inflammatory spinach, antioxidant rich cacao nibs, and creamy almond milk. If you don’t have cacao nibs at home you can use either raw cacao powder or just regular old cocoa powder.
Ingredients (serves two):
- 1 1/2 cups spinach, tightly packed
- 2 bananas, frozen
- 1 to 2 pitted Medjool dates
- 2 tablespoons mint leaves
- 1 1/2 tablespoons cacao nibs
- 2 cups almond milk
Method:
1. Wash and prep all ingredients.
2. Blend till smooth and serve.
The hormone balancer
Overcome with hot flashes or PMT? Maca to the rescue! In this fabulous smoothie, hormone-balancing maca tangos with the natural phytoestrogens in flax seed and the results can be very soothing.
Ingredients:
- 1 1/2 cups strawberries, frozen
- 1 apple, cored and seeded
- 1 tablespoon flax seeds, ground
- 1 teaspoon maca powder
- 1 1/2 cups nondairy milk of choice
Method:
1. Wash and prep all ingredients.
2. Blend and serve.
Brilliant beetroot
Beetroot is a natural circulation booster and an excellent source of folic acid. and a very good source of fibre, magnesium, iron and potassium. This deliciously vibrant smoothie, enjoyed for breakfast or as a snack packs a powerful flavour punch.
Ingredients:
- 1 medium beetroot, peeled and cut in chunks
- 1 cup mixed fresh or frozen berries
- 3 large or 4 medium kale leaves
- 1/2 medium cucumber, peeled and cut in chunks
- Juice of 1/2 lime
- 1 scoop of your favourite protein powder
- 1 cup almond milk
- 5-10 drops pure plain or vanilla stevia liquid extract
Method:
1. Wash and prep all ingredients.
2. Blend and serve.