Simple Smoothies…

As a quick and easy alternative for breakfast or a delicious afternoon treat, a smoothie can be perfect when you’re on the go. The endless variety of fruit and veggie combos means that you can pack your nutrients in without getting bored of the same old flavours! Give some of these recipes a try, then let your imagination run wild and make up some variations of your own…

As with any kind of meal prep, building your smoothie should involve some protein, carbs, and healthy fats. Making sure to include all three will ensure that you’re maximising the variety of vitamins and minerals, as well as getting some of that all-important gut-loving fibre in. These recipes can be modified to suit your dietary preferences, so feel free to swap in different liquids and nut butters, etc. as needed.

Mixed Berry Blast

Fresh or frozen, berries are perfect for throwing into a smoothie. Their vibrant colours indicate that they are rich in antioxidants, vital for preventing oxidative damage to body cells caused by sun exposure, intense exercise, pollutants and smoking. If buying fresh berries, try to buy organic and in season, and make sure to rinse them before use. Frozen berries are also great to use and easy to store until needed.

1 cup (250ml) oat milk (substitute milk of choice or use water)
1/2 cup (125g) mixed berries (raspberries, strawberries, blueberries etc.)
Handful of spinach, kale or chard (make sure to wash before adding)
1 tbsp nut or seed butter of choice
1 tbsp flaxseeds or chia seeds

Add all the ingredients to your blender and blitz until smooth.

Spiced Apple Pie

Apples are a great way to add fibre to your smoothies, so make sure to leave the peel on when chopping them up. As well as being delicious, studies suggest that cinnamon may help to balance blood glucose levels, while ginger may help to ease bloating and nausea. If you’re not sure about adding spices, start with a small amount and experiment until you find the level you like!

1 cup (250ml) oat milk (substitute milk of choice or use water)
1/2 a green apple (wash before chopping)
Handful of spinach, kale or chard (make sure to wash before adding)
1/2 tsp ground cinnamon
1 tsp fresh chopped ginger

Add all the ingredients to your blender and blitz until smooth.

Coconut Cocktail

Fresh herbs are perfect for adding flavour and nutrients to your smoothies. Traditionally mint is linked with aiding digestion, but it may also have a beneficial effect for those with respiratory issues such as asthma. Adding a splash of lime can lift the flavour, and is also an easy way to increase your vitamin C intake – great for supporting your immune system and increasing those antioxidants.

1 cup (250ml) coconut water (use water if preferred)
1/2 cup diced fresh pineapple (freeze the rest to use on another day)
Handful of spinach, kale or chard (make sure to wash before adding)
1/2 cup fresh mint leaves (wash before using)
Juice of half a lime

Add all the ingredients to your blender and blitz until smooth.

Banana Boost

When you’re in a rush to get out of the house in the morning and don’t have time for your bowl of oatmeal, banana and nut butter, why not try whizzing them into a smoothie for breakfast to sip on the bus or train on the way to work? Bananas are good for a quick energy boost, but the fibre content means that the energy release can also be sustained over a longer period – great for avoiding mid-morning “crashes”.

1 cup (250ml) oat milk (substitute milk of choice or use water)
1 small banana, chopped
Handful of spinach, kale or chard (make sure to wash before adding)
1/2 cup rolled oats (not the instant/quick cook kind)
1 tbsp nut or seed butter of choice

Add all the ingredients to your blender and blitz until smooth.

Build your own smoothie!

Choose your liquid, then add a few items from each of the other three lists – have fun experimenting to see what you like best. These are just a few options – the only limit is your imagination!

Liquid base:

• Water
• Cold coffee
• Cold green tea
• Oat milk
• Almond milk
• Dairy milk
• Coconut milk
• Coconut water

Top tips!

If you have space in your freezer, bag up individual collections of smoothie ingredients (just the fruit and veggies!) and freeze them ready to grab and blend when you’re in a rush – just add liquid and your herbs, spices, seeds or nut butters and you’re good to go.

Alternatively, for an easy morning, chop up the fruit and veggies and pop them in the blender jug or bottle in the evening and store them in the fridge door. For a quick start first thing, just add your liquid of choice along with any additional ingredients and whizz to the perfect consistency – you’re only minutes away from a delicious nutritious hit!

And if you need more inspiration for smoothie recipes, give the following links a try:

http://www.thebettyrocker.com
http://www.bbcgoodfood.com
http://www.olivemagazine.com
http://www.pinterest.co.uk