Unfortunately most smoothies include too much fruit – to make a healthier smoothie try to limit fruit to a maximum of 2 pieces (1 piece = size of clenched fist) per day. Smoothies are a great way to help you achieve your 5-a-day whilst also being a delicious healthy snack.
Smoothies can be made whilst you’re having breakfast, or if you’re short of time in the morning try making it the night before and storing in the fridge. Keeping the smoothie in a flask keeps it cool throughout the day so you can snack on instead of reaching for the vending machine or colleagues birthday cake!
Here’s our popular smoothie recipe we make at many of our wellbeing events, so it’s very tried and tested! You don’t need a Nutribullet either – just a good blender able to chop nuts:
- 1 x cup mixed frozen berries (cheaper than fresh berries and just as good)
- 1/2 x banana
- 2 x handfuls of spinach / kale
- 1 x handful mixed nuts
- 1 x tbsp mixed seeds
- 1/2 x cup rolled porridge oats
- Coconut water to desired smoothie thickness (could also use water, milk, yogurt)
The key ingredients here are the nuts + seeds which when combined make complete protein to fill you for longer. The oats are complex carbohydrates to give you sustainable energy, whilst also lowering cholesterol and providing a good source of fibre. The spinach is sneaked in there to contribute to 1 of your 5-a-day 🙂 The banana can be swapped for another piece of fruit as desired – banana can be quite a dominating flavour so if you do add it perhaps try 1/2 banana.
Don’t be shy – try your own mix! 1/2 avocado can make a great smooth texture, whilst we also know of someone who swears by adding grated raw potato (and why not, in raw format it’s a great source of vitamin C).