Smoothies are such a great way to boost your nutrient intake – especially if you add a scoop of ground up greens powder in there as well!
Below is a deliciously refreshing smoothie recipe that you might like to enjoy on a warm summer’s day.
With the dark leafy greens and a scoop of Organic Daily Greens and Radiant Reds, you’re taking a great step toward meeting the daily recommended intake of vegetables – try this for breakfast to get your day off to a fantastic start! Or make it in the morning, pop it into a glass bottle and take it with you to work for a nutritious morning tea. Simply shake the bottle before you drink it. If you choose kale, spinach or dandelion leaves as your preferred leaf, you’re getting a great serve of vitamin C, vitamin K, folate and beta-carotene (which the body can convert to vitamin A), as well as some calcium and magnesium. The Daily Greens will give you a dose of glucoraphanin (which the body can transform into the amazing anti-cancer compound sulforaphane) from broccoli, nitrates (which can help to reduce blood pressure and enhance exercise performance) from the beetroot, anthocyanins (potent antioxidants) from the blackcurrant, and chlorophyll from the wheatgrass and barley grass. It also contains dandelion, which can help to alleviate fluid retention and bloating. Aside from providing a great big dose of antioxidants, it’s fantastic for supporting your liver, aiding metabolism and boosting energy.
Raw nuts or nut butter
Whether you use raw nuts or nut butter really depends on how powerful your blender is. You want a lovely, smooth drink at the end of this so if your blender has seen better days, go for the nut butter. If your blender is high-powered, it will grind the raw nuts no problem. Nutritionally, the nuts/nut butter provide a good dose of beneficial fats that make this smoothie sustainable enough as a breakfast option. It also makes a great mid-morning snack to replace that second coffee! Or, if your body is okay with some fruit in the afternoon, it will get you through until dinner without feeling like you’re about to eat your own arm off. Nuts (and nut butters) contain heart-healthy fats, as well as protein and a variety of minerals. I love macadamia butter for both nourishment and flavour.
Blueberries and/or banana
Many people, when making smoothies, make the mistake of putting too much fruit in them. While fruits are nutrient-dense, we’re not designed to be fruit bats! Excessive amounts of fructose can add to the load on our liver, not to mention cause digestive symptoms for some people, so it’s best to stick to no more than two serves of fruit per day. For this recipe, you can use a banana on its own or if you’d prefer to use both blueberries and banana, the amount in the recipe equates to around one serve of fruit combined. They contribute vitamin C, B-group vitamins, potassium, magnesium and flavonoids which are great for energy, fluid/electrolyte balance, neurotransmitter production and for anti-inflammatory actions. If at all possible, choose organic or spray free blueberries as berries are some of the most heavily sprayed produce.
The optional add-ins are designed to mix things up so you’re not relying on the same flavour or nutrient sources every time. Cacao is a great source of magnesium and flavonoids and can help meet the desire for any chocolate fix! Avocado is another rich source of nourishing fats that will make this smoothie even more sustaining, not to mention add a wonderfully creamy texture. The flaxseeds (or flaxseed meal), chia seeds, hemp seeds or pumpkin seeds will add some protein to this smoothie, again making it more sustaining. They also offer nourishing fats and a range of important minerals. The Medjool dates will help to sweeten up the blend and are a source of fibre and minerals. Ideally, as your palate becomes more accustomed to less sweetness, add one less date. One of the benefits of consuming Organic Daily Greens and Radiant Reds every day is that it helps to combat those sweet cravings by shifting your taste preferences towards more bitter flavours.
- 1 cup dark leafy greens of choice (such as spinach, kale or dandelion leaves; if you use kale, remove the stalks)
- ½ cup blueberries (fresh or frozen, organic if possible)
- ½ frozen banana (or omit the blueberries and use 1 whole frozen banana)
- 1 tablespoon nut butter of choice (with no added sugar or oil) or handful of nuts
- 1 serve Organic Daily Greens and Radiant Reds (optional)
- ½ – ¾ cup water, coconut water or you may prefer it with a nut milk or rice milk
- Ice (optional)
- You may like to experiment by adding any of the following: 1 tablespoon cacao powder, ¼ – ½ avocado, 1 tablespoon flaxseeds (or flaxseed meal), chia seeds, hemp seeds or pumpkin seeds, 1-2 Medjool dates
- Blitz all of the ingredients together in a blender until smooth and creamy. If you want to add ice, it is best to first blitz the other ingredients until they are smooth and then add the ice and blitz again.