Since the beginning of this month, I've been talking a lot about smoothies and juices and some of you might be wondering what the difference is.
I like to think of a smoothie as more of a meal replacement, especially if you've added some sort of protein to it, in the shape of protein powder, hemp seeds, chia seeds. Having said that, I wouldn’t advise anyone to replace every meal with a smoothie.
A smoothie is a bunch of ingredients that have been liquefied.
Smoothies still contain all the fibre from those foods but it’s been ‘chewed’ by the blender blade, just as the body would normally chew and liquefy everything we eat in order to digest it. Fibre is important to balance blood sugar.
So with smoothies, we’re taking the burden off digestion by blending (essentially chewing up) the food whilst giving the body a healthy amount of fat and protein.
I think of a juice as a snack.
When you juice, you’re squeezing or shredding the juice out of the ingredients.
If you're fancying a chocolate fix, this smoothie will hit the spot.
I'm using raw cacao powder in this smoothie which is a 'superfood' in that it's got loads of goodies in it. I hear your ears prick up, chocolate is a superfood? Well, raw cacao is. It contains nearly four times the antioxidant power of your average dark chocolate, negligible sugar content, as well as protein, calcium, magnesium and a bunch of B vitamins. The Aztecs apparently called it 'heart blood'. All of the nutrients help you to be more resilient to stress, are great for heart health, can help lower cholesterol and even has something to do with increasing levels of seratonin, our happy hormone!
So here goes, serves 1:
1 heaped cup of mixed blueberries and raspberries
half an avocado
2 tbsp hemp seeds ideally the shelled ones
1 tbsp milled flaxseeds
1 tbsp raw cacao powder
1 tsp ground cinnamon
1 tsp vanilla extract (sugar free)
small handful of kale, washed with central stalk removed
Chris, my husband, oh how he loves mangoes. When we first made this smoothie, it was declared his favourite. It's on the sweeter side, so not one we make every day but mangoes are still full of good stuff like vitamin C, fibre and flavonoids, which give us glowing skin and healthy vision.
Healthy fat in this smoothie is coming from coconut oil which, although it looks like lard, is a great fat burning tool to use.
This smoothie is bursting with vitamins, minerals, healthy fats and protein which will help you fly through your morning, kicking butt as you go!
Here's a yummy smoothie courtesy of @simplygreensmoothies with a few tweaks I've added in.
I know I bang on about berries but they are the best type of fruit to use in a smoothie. Low in sugar but naturally sweet, the are full of anti-oxidants that help us age slower, fight disease and boost our immune system.
Kiwis are packed with Vitamin C, way more than oranges are. Their fibre content supports good colon health and keeps our blood sugar levels steady.
Banana adds sweetness and further fibre, along with a healthy dose of potassium, helpful in preventing high blood pressure and the avocado provides healthy fats and makes the smoothie nice and creamy.
1 cup fresh, washed kale with the stalk taken out. You could use spinach too
1 cup coconut water
2 cups mixed blueberries and raspberries
half a banana
You're going to love this smoothie. It's dee-licious. So good for you too! It's a no-brainer for breakfast.
Blackberries are very low on fructose but high in healthy fibre. They're packed with Vitamin C and flavanoids, which are all anti-inflammatory, anti-oxidant and anti-ageing.
Pineapple contains bromelain, an enzyme that helps us digest proteins better. It's also full of Vitamin C, giving us an anti-oxidant and immune boost, as well as very high in manganese which is one of the minerals involved in bone cartilage formation, and collagen production, which keeps our skin looking youthful. The fibre and vitamin/mineral content in pineapple offsets their sugar content. So it wouldn't be advisable to have pineapple every day and which is why I'm mixing it with other lower sugar food.
This is a fantastic way to start your day. Delicious, healthy and guaranteed to keep you in your groove til lunchtime.
The berries give you an anti-oxidant boost, great for your skin and immune system; healthy fats and protein from the avocado, almond butter and protein powder give your brain and body the right fuel to keep you sparky and productive all morning; fibre and omega 3 from the flaxseed and your nutrient packed leafy green of the day - kale - also full of vitamin K for blood clotting and further anti-oxidant power.
For a 1 person serving you'll need
half an avocado
1 tbsp almond butter
handful of kale, washed and central stalk removed
generous cupful of mixed frozen raspberries and blueberries
1.5 cups of coconut milk (I use the one in the cartons rather than the cans)
1 tbsp protein powder
1 tbsp milled flaxseeds
dash of cinnamon
Blend it all together and enjoy. I added a sprinkle of bee pollen and goji berries for an extra energy boost - and it looked so pretty! T...
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