Most of you reading this will know that I am a big fan of a hearty smoothie in the morning. They are so quick and easy – literally just throw everything in the blender and whizz until smooth. I have a fairly staple set of ingredients with one or two variants, so today I thought I’d explain WHY each ingredient is included.
Yummy things
Banana: Great source of potassium and a natural sweetener. I always use a very ripe banana as they are sweeter, and it’s a good way of using up the ones lurking in the fruit bowl that you perhaps don’t want to eat as they are. And if you have an excess of brown bananas, chop them up and keep the pieces in the freezer for future smoothies.
Blueberries: Full of antioxidants and, like all purple foods, they are brilliant at fighting cancer-causing free radicals. Again, they also add a touch of sweetness so you don’t need to add any other form of sugar to your smoothie. I often use frozen blueberries just for extra coldness.
Kale (or spinach): Both of these leafy greens are super high in magnesium and iron. Spinach is particularly good as the taste is virtually undetectable so you can whack a handful into your blender and, although your smoothie comes out a bit brown, it doesn’t taste of vegetable. Kale can have a slightly stronger taste though, so go easy on the portions.
Oats: A lovely source of fibre, I usually use gluten-free oats. They are also good for bulking out your smoothie if you fancy something more substantial, especially post workout.
Flaxseed: The only problem with liquid meals is that they are often lacking in protein. This is where the mighty flaxseed comes into its own – a great source of protein – and usually more palatable then adding a raw egg into the mix! I just use a sprinkling of milled flaxseed, available at all health stores. The bags last months and months and should be kept in the fridge once opened.
Cinnamon: This super spice has anti-inflammatory properties as well as improving insulin sensitivity i.e. it curbs sugar cravings. In Ayuverdic medicine, cinnamon is also said to improve circulation.
Kefir: My new favourite probiotic. Kefir is fermented milk, and tastes a lot like natural yoghurt. I have taken to adding a splash of this to my smoothies as it is great for your gut health.
Rice milk: I use the unsweetened organic kind from Rice Dream, and this is purely to add liquid to the mix so that everything can blend together nicely.
Peanut butter (not pictured): You can use any nut butter, but whatever you use, nuts are a great source of energy, healthy fats, and protein. I add a generous spoonful.
Cacao powder (not pictured): Completely raw, untainted cocoa (known as cacao) is super high in antioxidants and contains none of the sugar / milk powders etc associated with commercial chocolate. And quite frankly, who wouldn’t want a chocolate milkshake for breakfast?
Ice (not pictured): Essential for keeping your drink cold. Always add several cubes.
I don’t necessarily include every item listed above, sometimes I like it with oats, sometimes without. Sometimes I add the cacao, other days I prefer a non chocolatey variant. I’d recommend playing around with it and finding what works best for you.
Drink up and enjoy!