The weather has warmed up, so I have turned up my smoothie making. Smoothie making to me means easy, tasty, nutrient-rich freshness in a cup. It’s a way for me to add super foods, such as berries, nuts, seeds, powders, oils, herbs, spices and probiotics into my diet. These super foods are “functional foods” as their natural properties function in your body that is beneficial to your health.
I will list the different super food ingredients that I use, it’s health benefits and the type of smoothies I use them in. I’m hoping it’ll help you create some nutritiously delicious smoothies.
Berries – high in antioxidants and lower in sugar than
other fruits.
- Dried Goji Berries - one of the very few plant based complete protein sources
- contain superoxide dismutase which are enzymes that prevent
harmful cholesterol
- adds a slight sweetness and chewiness surprise in the smoothie
Nuts and Seeds – a source of protein, fibre, essential fats and various vitamins and minerals
- allows smoothies to keep you fuller for longer
- adds texture and thickens the smoothie
- any nuts and seeds can be used – I’ve been using almonds and LSA
- LSA - (grounded linseed, sunflower seed and almonds)
- Chia seeds - approximately 20% protein, 34% oil (great source of omega 3) and 25%
fibre
- minerals required for bone health such as calcium, magnesium, phosphorus and
boron
- helps bowel movement and colon health
- forms a fun jelly like texture in smoothie
Carob powder – source of fibre and natural pectin which cleanses the colon and clears cholesterol
- high in many minerals and nutrients that support bone and nervous health
- I would use these in “chocolate” smoothies as they are a healthier chocolate
substitute
- because it is brown I would be careful of which smoothies you put them into or how
you use them in a smoothie (to ensure its visually appealing) – for the chocolate,
cinnamon banana cake I mixed it in with the chocolate layer.
Green powders (spirulina, wheat grass, barley grass)
- Spirulina – is about 65% protein
- contains absorbable iron
- antioxidant-rich
- Wheat grass – contains digestive enzymes that improves digestion
- contains chlorophyll which helps with cleansing and detoxifying the body
- Barley grass – source of vitamin B12 and vitamin C
- very alkalizing
- I would be careful with which smoothies I put these into due it its strong taste and colour
- I would use them in green smoothies or if it’s a super sweet smoothie that over-rides the taste like banana and apple or one where you add honey or raisins.
Flax-seed oil – source of omega 3
- gives the smoothie a smoother texture
- no negative effect on taste of smoothie
Avocado – source of essential fats
- provides a creamy texture
- no negative effect on taste of smoothie
Herbs and Spices - Mint – is rich in vitamins A and C
- is a natural diuretic that reduces fluid retention
– great to add to summer smoothies for cooling affect
- adds a minty flavour
- Cinnamon – balances sugar levels and boots metabolism
– adds a bit of spice to the smoothie and could work well with any fruit
smoothies
- Ginger - warming, energizing, improves blood circulation, detoxifying and
antioxidant rich
- spices up and picks up the smoothie
Probiotics – balances out gut bacteria to help with
digestion and boost immunity- Dried Goji Berries - one of the very few plant based complete protein sources
- contain superoxide dismutase which are enzymes that prevent
harmful cholesterol
- adds a slight sweetness and chewiness surprise in the smoothie
Nuts and Seeds – a source of protein, fibre, essential fats and various vitamins and minerals
- allows smoothies to keep you fuller for longer
- adds texture and thickens the smoothie
- any nuts and seeds can be used – I’ve been using almonds and LSA
- LSA - (grounded linseed, sunflower seed and almonds)
- Chia seeds - approximately 20% protein, 34% oil (great source of omega 3) and 25%
fibre
- minerals required for bone health such as calcium, magnesium, phosphorus and
boron
- helps bowel movement and colon health
- forms a fun jelly like texture in smoothie
Carob powder – source of fibre and natural pectin which cleanses the colon and clears cholesterol
- high in many minerals and nutrients that support bone and nervous health
- I would use these in “chocolate” smoothies as they are a healthier chocolate
substitute
- because it is brown I would be careful of which smoothies you put them into or how
you use them in a smoothie (to ensure its visually appealing) – for the chocolate,
cinnamon banana cake I mixed it in with the chocolate layer.
Green powders (spirulina, wheat grass, barley grass)
- Spirulina – is about 65% protein
- contains absorbable iron
- antioxidant-rich
- Wheat grass – contains digestive enzymes that improves digestion
- contains chlorophyll which helps with cleansing and detoxifying the body
- Barley grass – source of vitamin B12 and vitamin C
- very alkalizing
- I would be careful with which smoothies I put these into due it its strong taste and colour
- I would use them in green smoothies or if it’s a super sweet smoothie that over-rides the taste like banana and apple or one where you add honey or raisins.
Flax-seed oil – source of omega 3
- gives the smoothie a smoother texture
- no negative effect on taste of smoothie
Avocado – source of essential fats
- provides a creamy texture
- no negative effect on taste of smoothie
Herbs and Spices - Mint – is rich in vitamins A and C
- is a natural diuretic that reduces fluid retention
– great to add to summer smoothies for cooling affect
- adds a minty flavour
- Cinnamon – balances sugar levels and boots metabolism
– adds a bit of spice to the smoothie and could work well with any fruit
smoothies
- Ginger - warming, energizing, improves blood circulation, detoxifying and
antioxidant rich
- spices up and picks up the smoothie
– can add to any smoothies
- Powder or unsweetened yoghurt (adds a creamy smooth texture to the smooth)
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