Smoothies are a delicious way to get a few servings of fruit, and all the healthy fibre and antioxidants that they have to offer, as well as some healthy fats and prebiotics from the nuts, seeds and berries, and probiotics from the yogurt. Studies have shown that antioxidants are more quickly absorbed and in higher amounts from liquids than from solid foods.
I make a smoothie daily while I’m preparing the kids lunchboxes. They differ depending on the fruit that I have available but as some of the fruit goes into the lunch boxes, some goes into the smoothie. I always keep raspberries and blueberries in the freezer, so I’ll throw a hand-full of those in also. I will often add soya or goat’s milk yogurt with its microbiome feeding probiotics, fibre, vitamins and cancer protective iso-flavones.
Don’t be afraid to add spices such as cinnamon or nutmeg as they can add a nice flavour and really boost the antioxidant quantity. Chlorella powder or Spirulina powder are a great source of plant protein, B vitamins and minerals such as zinc and iron. And because they are dried algae, a great source of omega-3 fatty acids. My preference is for Chlorella, if available, as it is higher in all minerals than Spirulina, and a lot less smelly.
Fruit n’ Nut Smoothie
A handfull frozen berries
1 pear or equivalent amount of melon (including core and seeds)
1 Clementine
A handfull Almonds
A handfull Sunflower seeds
Dash of Cinnamon
1 tbsp Chorella powder
3-4 Tbsps Yogurt
Cover with soya or your favourite milk.
Blend together and refrigerate until ready to drink.