Smoothies are such a typical 21st century food – compact, abundant in nutrients and quick and easy to make! And what a great way to start the day!
Freshly made is best but if mornings are hectic, you can make your smoothie the night before, refrigerate it and then re-mix it in the morning.
In my smoothie recipes, good quality protein is the basic material as it provides the building blocks needed by our cells for growth and repair. It also helps stabilise blood sugar levels, keeping us feeling fuller for longer and in a better mood, too.
In addition, protein helps boosts the immune system particularly after illness and during a flu season, helps us recover after exercise and build muscles, makes the skin, hair and nails stronger and glowing.
Here are my smoothie recipes for you!
Basic protein smoothie
- 1 scoop of quality whey protein powder or plant proteins such as pea, rice or hemp
- 1 cup full fat organic milk (if tolerant) / almond / rice / coconut or oat milk or coconut water, or diluted juice such as freshly squeezed orange juice mixed 50:50 with water
- 2 tablespoons of unsweetened natural plain organic yoghurt or kefir (it contains plenty of good bacteria, much more than yoghurt)
- 1 handful of berries such as blueberries, strawberries, raspberries (low sugar, high fibre fruits) or other fruits
- Around ¼ teaspoon cinnamon powder for improved taste and better blood sugar balancing (reduces cravings)
Blend together all ingredients and then add one or two of the foods below for extra power and taste:
- 1 handful of organic goji berries – packed with vitamins and antioxidants, great for eye health, cardiovascular system, diabetes, cancer prevention. Soak goji berries in water for softer texture.
- 1 teaspoon of raw honey – a great tasting and healthy sweetener, sustains energy especially after exercise, relieves cough and sore throat, aids sleep, boosts the immune system and treats stomach ulcers, bladder infections and arthritis, among others.
- 1 tablespoon of acai powder – rich in omega 3, 6 and 9s, antioxidants, vitamins and minerals (vit A, C, calcium, iron, sulphur, phosphorus and sodium) for healthy skin, hair and nails; high in fibre.
- 1 teaspoon of chia seeds – protein rich food containing antioxidants, amino acids, magnesium, calcium and fibre. Great for the bowels, boosting energy and mood! See more on benefits of chia HERE
- 1 tablespoon of lecithin granules – lecithin aids digestion and helps emulsify fats in the digestive system