ALL ABOUT SMOOTHIES
For creating the perfect smoothie, put all the
ingredients in a blender and whizz for about a minute or use (you can also use a hand blender) until you have a smooth, long drink. Adding a couple of tablespoons of natural yoghurt makes a full breakfast or snack. Add more or less (preferably homemade) juice, depending on how thick you want your drink; and blend in a few cubes of ice for a more refreshing smoothie.
Fibre and
Protein
Unlike juices, smoothies contain a good amount of fibre, something that is an important nutrient in itself. Indeed, fibre is an essential and all-too-often lacking ingredient in our diets. Not only does it help keep our guts moving, but it also helps them to keep healthy and to maintain the right levels of good bacteria. In addition, any drink using yoghurt or milk
– such as our creamy smoothies – becomes an important source of protein, another essential in a healthy diet.
Top Tips
- Choose organic fruit at its peak of ripeness for the best taste and most goodness.
- For creamy smoothies, our recipes suggest using yoghurt. For thinner,
runnier drinks, use milk or a milk alternative made from oats, rice or nuts (e.g. almond/coconut)
- For a more refreshing smoothie, blend a few crushed ice cubes with the other ingredients.
- Any smoothie can be frozen to be eaten as a delicious ice-lolly. Either use special moulds or ice cube trays.
Smoothies – only healthy additives! - Throw a spoonful
of these in for extra goodness:
Wheat germ: Most of the goodness in a grain of wheat is in the germ – a great additive to smoothies for an extra boost of vitamins and minerals, particularly vitamins B and E.
Flaxseeds: Also known as linseeds, one of the richest vegetarian sources of essential fatty acids, as well as vitamins and minerals.
Pumpkin/sunflower seeds: Gives smoothies a nutty, crunchy taste and texture, and increases their vitamin, mineral and essential fatty acid content.
Smoothie Recipes - just blend! (and don't forget you can add the extra goodness providing ingredients .above)
Pear
Delight
- 2 pears (skin on), quartered and cores removed
- 1 banana, cut in chunks
- 250ml oat/coconut/rice milk
- 125g yoghurt
- 1/2 teaspoon ground cinnamon
- 1 pinch ground nutmeg
Strawberry and Basil Smoothie - rich in vitamins C and K and other anti oxidants for great skin and healthy bones.
- 200ml of a fresh juice of your choice – orange and apple juice work really well.
- A handful of strawberries and 4-5 basil leaves.
Berry Spinach Smoothie
- 1 orange
- 1 cup of berries
- 1 small banana
- 2 big handfuls of spinach
- half a cup of coconut water or water
Coconut Blueberry Banana
- 1 handful of
blueberries
- 1 banana
- 1 cup of coconut milk
Homemade Protein Smoothie shake - great for breakfast, pre/post work out or for vegetarians looking to increase protein
intake).
- 300 mls of Oatley oat milk (enriched with calcium) available in supermarkets, appx. £1.39 for 1 litre. Great for fibre and is anti-inflammatory (it is definitely worth a try replacing cows'
milk with this during the summer months to help alleviate hay fever!)
- 2 scoops of Pulsin Whey Protein Powder (available on Amazon or in local health food stores.. available in 250g packets or 1kg packets for appx. £10.00 and £27.00)
- 1 small banana, a great source of potassium and fibre.
- 1 handful of fresh or frozen berries.
- A tbspn of Linwoods milled nuts and seeds mixes or a handful of mixed nuts and pumpkin/sunflower/flax seeds or walnuts for the omega 3)
- If you like it sweeter try dried apricots (unsulphured) , dates, teaspoon of honey and cinnamon for taste.
It really is worth getting up a bit earlier to put time into making one of these ;-)
Happy Blending,
Kim
