Smoothie Time

 

“Every time you eat or drink, you are either feeding disease or fighting it.” – Heather Morgan, MS, NLC

I LOVE smoothies! They are by far the quickest way to get a tonne of nutrients into your body, they are easy to prepare and you are totally in charge of what they taste like! Here are some other benefits:

They’re quick and easy – Get yourself a blender (more on those later) and throw a bunch of healthy fruit and veg in. The more colourful the better!

TIP – You can pre-prep and freeze to make it even faster!

They’re portable – I make mine the night before and grab on the way out of the door to work so I can enjoy it on the train. Particularly good if you don’t normally have time for breakfast.

You control what goes in – You know there will never be any nasty preservatives and hidden sugars. From fruit, veg, superfood powders, you make the recipes to your desired taste.

TIP – Be sure to stick to 80% veg and 20% fruit to keep sugar levels down

They fill you up – I have often have one instead of breakfast and it can keep me satisfied through to lunch. Because you are getting whole foods in liquid form you can use them to help lose weight by replacing one or two meals a day with a smoothie.

*Always consult your doctor before starting a new diet

EQUIPMENT

You don’t need much and you don’t need to spend much to get started on your smoothie journey. There is something for most budgets and remember once you have these items you won’t need to buy them again.

• Blenders
  • Best Budget Blender – Breville Blend-Active Family This bargain kit comes with four bottles so is ideal if you have a family or if you want to pre-make your smoothies for a couple of meals in a day
  • Premium Blender – Nutribullet 600 Series This is probably the most popular brand and this model has gone down by 50% since I bought mine 4 years ago – which is still going strong!
• Smoothie Bottles
  • Sagaform Fresh Smoothie Mug This is my favourite because it is totally leak proof and has a fold-away soft straw which is kind to your teeth and easy to clean

 

INGREDIENTS

Superfood Powders and their Benefits

• Matcha – A great antioxidant that helps metabolism and boosts detoxification
• Turmeric – A natural anti-inflammatory that has been proven to help with obesity and conditions such as arthritis
• Maca – A mood enhancer that can boost your energy levels and help with antioxidant levels
• Spirulina – Full of vitamins with 60% protein and great at fighting candida
• Acai Berries – They contain healthy fats and low amounts of sugar, as well as many trace minerals and plant compounds
• Bee Pollen – It has powerful antibacterial, antifungal and antiviral properties and stimulate the immune system and lower cholesterol levels naturally

These can be bought in health food shops or Amazon where they are normally cheaper. You can also find ready made mixes.

TIP – I blend large amounts of the above powders with water to a thick consistency and put in an ice cube tray for future use

RECIPES

Breakfast Smoothie

• 1 banana
• 1 handful of spinach
• 1 celery stalk
• 5cm of cucumber
• 1/2 cup blueberries
• 1/2 cup raspberries
• Quarter cup of smoothie oats or 1 tablespoon of chia seeds
• Blend with almond, coconut, or oat milk to fill
• Add choice of superfood powders
• Add a couple of ice cubes if your fruit isn’t frozen

Detox Smoothie

• 1 kiwi
• 1 banana
• 1/4 cup pineapple
• 2 celery stalks
• 2 cups spinach
• Blend with water
• Add choice of superfood powders
• Add a couple of ice cubes if your fruit isn’t frozen

Detox Smoothie 2

• 1 handful of spinach and kale
• 1 stalk of celery
• 5cm of cucumber
• 1 carrot
• 1/2 cup mixed berries
• Small piece of ginger
• Juice of 1 lemon
• Blend with water
• Add choice of superfood powders
• Add a couple of ice cubes if your fruit isn’t frozen

TIP – Prep your portions and freeze them like I have done in the below. This ensures your fresh produce stays fresh

You can pretty much use any fruit or veg in a smoothie, just remember to keep it to 80% veg and 20% fruit to keep the sugar down. Frozen produce is 100% acceptable and often fresher than that bought in supermarkets fruit and veg aisles.

We all have different tastebuds and sensitivities to certain foods for example kale and broccoli have the ability to make me look 5 months pregnant at a sniff so you may want to swap out some of the ingredients. Have a play with the recipes and see what works for you.

I would love to hear your suggestions for smoothie recipes, send them in or write in the comments!

Becky x