I have to confess, I don’t drink many smoothies and when I do, I often over-zealously add in too many ingredients and end up with a green/brown sludge, which I realise is not necessarily appetising or visually appealing. But smoothies can be enjoyed any time of day, not just breakfast. And depending on what you put in can serve as a great meal replacement or a snack. Here are three recipes for smoothies packed with nutrients, flavour as well as full of colour (good old phytochemicals)! Enjoy!
Rise and Shine Smoothie
This smoothie is a breakfast in a glass and provides the much needed boost that many of us desperately need in order to start a dark winter’s day. Packed with a number of essential vitamins from the oranges (Vitamin C), carrots (Vitamin A) and protein from the sunflower seeds (also a rich source of Vitamins B1 and E) and the bee pollen, as well as helping to boost the digestive system (ginger), kick-start your metabolism (cayenne pepper), increase blood sugar control (oats) and provides you with the strength and endurance needed to face the long (often grey) day ahead (bee pollen). The added flavour from the cinnamon, maple water and maple syrup make this smoothie taste like a weekend breakfast, but with weekday convenience.
1 blood orange, peeled and segmented
1 carrot, roughly chopped
10 g ginger
20 g gluten-free oats
20 g sunflower seeds
½ teaspoon bee pollen
¼ tsp maple syrup
½ tsp ground cinnamon
Pinch cayenne pepper
200 ml maple water
- Wash and prepare the fruit and veg, then add the ingredients to the jug of a high-powered blender. Blend until smooth.
- Pour into a glass and enjoy.
Sprouted and Green Smoothie
This recipe is packed with leafy greens and provides a quick remedy for sneaking in a host of essential nutrients. Rich in Vitamin C, antioxidants, chlorophyll and magnesium, this smoothie is a great at detoxifying (green leafy veg), supporting your immune system (parsley) and is also a great source of protein (sprouts) and energy support (avocado). Enjoy this smoothie as a late morning or late afternoon snack and it is particularly nourishing when combatting the ill-effects of food and alcohol excesses!
30 g watercress, rinsed
30 g romaine lettuce, rinsed and torn
10 g parsley
¼ fennel bulb
10 g broccoli sprouts
20 g mung bean sprouts
20 g lemon, skin on
200 ml filtered water
- Wash and prepare the fruit and veg before, then add the ingredients above to a high-powered blender. Blend until smooth.
- Pour into two glasses and enjoy!
Martha’s Afterschool Berries & Beets Smoothie
This recipe is inspired by one of my son’s friends who comes over on Tuesdays for a play afterschool, Martha (who also happens to love beetroot). Packed with brain boosting nutrients (berries) and nitrates (beetroot) this smoothie provides a ‘pick-me up’, helping to re-focus and re-energise after a long school day. There are also additional digestive benefits provided by the pear (pectin) and it is made more filling with the addition of the avocado. And the additional sweetness from the pear, honey and brown rice milk helps to make the taste of the earthy beetroot more inviting to little palates. You can use frozen or fresh berries (if in season), and using frozen berries help to make this smoothie rich and creamy, a bit more like ice cream.
Serves 2 (child-sized portions)
20 g blackberries, fresh or frozen
20 g raspberries, fresh or frozen
½ beetroot, washed
¼ avocado, flesh only
¼ teaspoon raw honey
150 ml brown rice milk
- Wash and prepare fruit and vegetables, then add to the above ingredients into the jug of of a high-powered blender. Blend until smooth.
- Pour into two glasses and enjoy!