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How to Build the Perfect Smoothie

October 29, 2017

Perfectly Balanced Smoothie

Smoothies provide a great opportunity to pack more fruit and vegetables into your diet. Recent research has shown that we actually need more than the government’s recommended 5 servings per day, ideally we should aim for 6-8 servings of vegetables and 2 servings of fruit. The ideal smoothie will have a blend of healthy fats and protein along with vegetables and a little fruit for sweetness. Protein will ensure that your blood sugar stays balanced throughout the morning leading to reduced cravings while adding a source of healthy fat increases the absorption of the fat-soluble vitamins in your smoothie.

Method:

 

Pick a Base - Approximately 200 ml

Nut milk of choice/coconut milk/hemp milk/water/iced green tea

 

Pick a Veggie (or two)

A handful of leafy greens/1/2 cucumber

  • Leafy greens including kale, watercress, rocket, spinach, dandelion leaves, lettuce and chard are all rich in folate, vitamin C and magnesium. They have healing benefits and are great detoxifiers. Green leafy vegetables are also rich in beta-carotene, which can be converted into vitamin A, important for immune function.

  • Cucumbers are a great source of antioxidants including vitamin C, beta-carotene and manganese. They also contain vitamin K to support bone health, pantothenic acid which is vital for energy production and fat metabolism. 

 

Pick a Fruit

2-3 tbsp frozen berries/1 pear/1 apple/handful frozen pineapple/ 1/2 frozen banana

  • Apples and pears contain the soluble fibre pectin which soothes the intestinal wall, reduces constipation and improves the balance of the bacteria in the gut. Use 1/2 - 1 per smoothie.

  • Berries are packed with antioxidants, vitamin K, fibre and vitamin C and are a great choice because they are low in sugar. Frozen wild organic blueberries are particularly rich in anthocyanins. Use 2-3 tbsp per smoothie.

  • Pineapples contain a wealth of nutrients including bromelain, a protein-digesting enzyme that has been found to be effective in digestive health, pain relief and inflammation. Pineapples are also a rich source of fibre. However, they are high in sugar.

  • Lemons and limes – if your lemon or lime is un-waxed and organic, you may want to add some of the zest to your smoothie. The zest contains even higher levels of nutrients than the juice. Citrus fruits contain good amounts of vitamin C, which help to support your immune system. Use ¼ – 1 juice per smoothie.

 

Pick a Protein and Healthy Fat *You can choose a good plant based protein powder such as Sunwarrior, Macacha or Clean Lean and combine with a source of healthy fat such as 1 tbsp coconut oil or flaxseed oil or 1/2 avocado. Alternatively nuts and seeds account for both protein and healthy fats.

  • Walnuts are rich in anti-inflammatory Omega 3's and are said to offer superior support for the cardiovascular system. Add 4-5 to your smoothie.

  • Brazil nuts - provide an excellent source of selenium which is a powerful antioxidant and also helps to support proper thyroid hormone metabolism. All you need is 1-2 per day.

  • Almonds and almond butter provide an excellent source of the antioxidant vitamin E and magnesium which supports over 300 enzymatic reactions in the body, helps to reduce tension and improve sleep. Add a small handful of almonds or 1 tbsp almond butter.

  • Coconut oil is a rich source of Medium Chain Triglycerides and when consumed as part of a healthy diet can lower cholesterol, enhance brain function, boost immune system and help the body to burn fat. Add 1 tbsp to your smoothie.

  • Flaxseeds or flaxseed oil - An excellent source Alpha Linoleic Acid which is a plant based Omega 3 and lignans which are high in antioxidants and support hormone balance. Lignans also help to support the digestive system and relieve constipation. Add 2 tbsp ground flaxseeds or 1 tbsp flaxseed oil.

  • Chia Seeds provide a complete protein, a good source of Omega 3's along with antioxidants and fibre to support the digestive system.

  • Avocado is a great source of healthy fat, magnesium and B vitamins to support a healthy nervous system. Avocado works particularly well if you want to create a Smoothie Bowl.

 

Superfood Add-ins:

  • Cacoa Powder - rich in flavanols which contribute to cardiovascular health, magnesium, potassium and fibre

  • Ceylon Cinnamon - an excellent antioxidant and also helps to balance blood sugar

  • Maca Powder - supports hormone balance and vitality

  • Pure Synergy Original Superfood  - contains more than 60 phytonutrients and enzymes from organic fruits and vegetables

  • Pure Synergy Berry Powder - contains phytonutrients from over 20 organic fruits and berries

 

Chocolate Berry Smoothie:

200ml coconut or nut milk

2 tbsp frozen organic wild blueberries

1 scoop Sunwarrior classic chocolate protein powder

1tbsp raw cacoa powder

large handful leafy greens or 2 tsp Pure Synergy Original Superfood 

1/2 frozen  banana

 

Green Smoothie:

200ml coconut water or iced green tea 

Handful of kale or swiss chard, coarsely chopped

1/4 frozen avocado

1/2 c frozen pineapple chunks

juice of 1/2 lemon

 

Strawberry Banana Smoothie:

200ml nut milk

1/2 frozen banana

4-5 frozen organic strawberries

1 tbsp almond butter

handful spinach 

1 tbsp ground flaxseed

 

Berry Smoothie with Cinnamon:

200ml coconut milk

1/4 c frozen mixed organic berries

handful leafy greens or Pure Synergy Original Superfood

4-5 pre-soaked walnuts

1 tsp ceylon cinnamon

 

*You can always have a handful of nuts or 1/2 avocado alongside your smoothie if you prefer rather than blending in.

 

 

 

 

 

 

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