Green Healthy Smoothie

Green Smoothie

Coming up to summer, smoothies offer us a cooling and refreshing nutrient packed drink…

Smoothies provide us with a delicious and easy way of offering our body its full quota of minerals, fibre, vitamins and anti oxidants in as natural a way as possible and without any nutrient loss. They are a perfect choice for busy people on the run and are an acceptable healthy and quick breakfast, light lunch or snack option. Depending on the selection of fruits, vegetables, seeds or nuts they may “pick you up”, “set you down” or “boost you up” and the health benefits are as endless as the selection of smoothies.

Smoothie Tips

1) Make your own ice cream by freezing yoghurt in tubs and adding to smoothies

2) Buy fruit in bulk, peel bananas, melons or de-pip mangoes, peaches etc and cut into chuncks. Place selections into individual freezer bags, marking as appropriate for breakfast, snacks in between meals etc and freeze. Pop a bag of frozen fruit into blender, add soya or skimmed milk and within seconds you have an appropriate smoothie

3) Fun ice cubes can be made by using frozen berries or slices of kiwi, peach, mango etc and adding them to your smoothie

4) Fruit cocktail sticks are another fun addition and are easily made by threading berries, grapes or pipless cherries onto straws

5) Add honey for extra, natural sweetness, yoghurts for a more milkshake like texture and bananas for added creaminess

Boost your Bones

Calcium Rich Foods

Calcium is found in dark green leafy vegetables, broccoli, sesame seeds and dairy.

4 spinach leaves

2 broccoli florets

1 tablespoon watercress

1 tablespoon sesame seeds

1 yoghurt with acidophilus

1 glass soya milk

1) Place ingredients in blender and blend on high speed until smooth and creamy; add extra milk or scoop of frozen yoghurt depending on your choice of a thinner or thicker smoothie.

Health Benefits

Health Benefits of Spinach

Spinach contains high levels of calcium, iron, potassium and folate. It is rich in nucleic acid which produces DNA and helps reduce age spots as well as repairing and improving skin vitality.

Health Benefits of Broccoli

Broccoli is a member of the cruciferous family and provides magnesium which is believed to protect against asthma by relaxing the muscles of the airways. It is also high in vitamin C and zinc.

Health Benefits of Yoghurt

Yoghurt contains calcium which controls muscle contractions and strengthens bones. Sesame seeds are rich in vitamin E and calcium.

Go for Green

Boosts immunity and de stresses

6 baby spinach leaves

1 kiwi – halved and scoop out flesh

1 slice melon – chopped

½ avocado pear – sliced

1 stalk celery – washed and chopped

2 shiitake mushrooms – sliced

1 glass green tea

1) Place the ingredients in a blender and blend on high speed until smooth and creamy; add extra green tea or avocado depending on your choice of a thinner or thicker smoothie

Health Benefits

Health Benefits of Avocados

Avocado pears contain 14 minerals that regulate the body’s functions and stimulate the growth of hair, skin, teeth and nails and are regarded as a super food. The copper and iron content found in avocados aid red blood regeneration and improves energy levels. They are also rich in vitamin E and benefit the skin.

Health Benefits of Kiwis

Kiwis contain a healthy amount of anti oxidants, fibre and vitamins. They contain as much potassium as bananas and are rich in vitamin C, A and E as well as omega 3. Kiwis are also beneficial to sufferers of asthma.

Health Benefits of Shitake Mushrooms

Shitake mushrooms stimulate the immune system and fight against cancer.

Health Benefits of Sesame Seeds

Sesame seeds are a good source of zinc which is necessary for destressing and a trigger to release serotonin. Seatonin is our “feel good” chemical. Sesame seeds also contain vitamin E and calcium.

Note: There are so many different smoothie recipes, both for adults and kids, that I think it would be better to add one every other week and so build up a complete selection in this way!