Smoothies are a great addition to your diet and something that myself and my family would have at least a few times a week.
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They’re quick and easy to prepare and you can pack a lot of easily digestible nutrients into the one cup.
I’ve often been asked what recipes I use for my smoothies, but it’s more of a formula than a recipe.
This means that you can use whatever ingredients you have on hand, there’s more variety in both flavour and nutrient content and it’s also a great way to use up your leftover fruit and vegetables that might otherwise be wasted.
So here’s my winning formula to create the perfect, nutrient dense smoothie.
GREEN VEGGIES (1-2 cups)
Kale, spinach, mint, parsley, cos lettuce, cabbage, beetroot leaves, cucumber, celery, zucchini, avocado or any other green vegetables that you like.
FRUIT AND/OR SWEETER VEGETABLES (1/2-1 cup)
Apple, banana, pear, berries (fresh or frozen), pineapple, mango, kiwifruit, carrot, beetroot, watermelon or any others that you like.
A PROTEIN SOURCE (1-2 TB)
Nuts or a pure nut butter with no added salt, sugar or preservatives, pumpkin seeds, flaxseeds, chia seeds, collagen powder, sesame seeds, sunflower seeds or a good quality organic protein powder.
FAT (1-2 TB)
Coconut oil, flaxseed oil, hemp oil, extra virgin olive oil, avocado oil.
SUPERFOODS (1 tsp to 1TB of up to three of these)
Raw cacao powder, spirulina, bee pollen, maca powder, matcha green tea powder, moringa powder, turmeric, ginger.
FLUID (1-1 ½ cups)
Water, ice, coconut water, nut or seed milk.
The fruit and vegetables are full of phytonutrients, enzymes, fibre, antioxidants and plenty more.
The protein and fat will create a better macronutrient balance.
It will also keep you fuller for longer and assist in improving the absorption of the fat-soluble nutrients.
The superfoods are optional but are a great way to really boost the nutrient content dramatically.
And finally, the liquid will give you a more watery or thicker consistency depending on what you prefer.
Blend your chosen ingredients until smooth and there it is.
A delicious, balanced meal, jam packed with nutrition and flavour!
Belinda Byrnes is a qualified nutritionist and naturopath.
Contact: bbyrnes@iinet.net.au, www.belindabyrnesnutrition.com
