Smoothies are a quick and easy way to get some of your five a day. Nutritious, you can have them for breakfast, post workout or as a snack. They are popular with children tasting even better if you get them to mix their favourite fruits and vegetables!
It works much cheaper to make you own smoothie at home rather than buying them already made. As much as my budget allows, I tend to buy organic produce to make them, especially for the most chemically sprayed fruits and vegetables (see “The Dirty Dozen™ 2015” here).
Throughout the year, I like to add some superfood to my smoothies. They are packed with nutrients and goodness to help me and my family stay healthy (but of course they are no substitute for a healthy balanced diet). You can buy them in most health stores and sometimes in supermarkets. Again organic, unprocessed is always best.
Here are 13 of my favourite superfoods that can be added to most smoothies (I have also included a recipe link to get you started). My personal favourites? Goji berry, raw cacao powder and hemp.
ACAI – a bit expensive but worth every penny.
High in: antioxidants, iron, calcium, protein + vitamin A.
Good for: energy, heart health, inflammation.
Recipe link – -> Acai & Berry Smoothie Bowl [vegan] [gluten free] by Heavenlynn Healthy
ALOE VERA –
High in: vitamins A, C, E, Bs, folic acid, amino acids, fatty acids + contains minerals (calcium, chromium, copper, magnesium, potassium, selenium, zinc).
Good for: immune system, inflammation, IBS, digestion, cholesterol.
Recipe link – -> Vegan Detox Smoothie [vegan] [gluten free] by Pop Sugar
BEE POLLEN – a complete superfood
High in: protein, vitamins, minerals, trace elements.
Good for: allergy relief, asthma, digestion, energy, immune system.
Recipe link – -> Bee Pollen Smoothie [vegan] [gluten free] by My New Roots
CHIA SEEDS –
High in: omega 3s, fibre, protein (19 amino acids), calcium, vitamin C, antioxidants, iron, potassium.
Good for: digestion, diabetes, heart, brain, teeth & bones.
Recipe link – -> Pretty in Pink Smoothie Bowl [vegan] [gluten free] by The Flexitarian
COCONUT OIL – always use raw virgin coconut oil. It is high in fat so have once a week to make your smoothie extra creamy.
High in: fats (medium chain triglycerides).
Good for: energy, infections, insulin level, immunity, digestion, boost metabolism, metabolising fat-soluble vitamins (A, D, E and K).
Recipe link – -> Bell Pepper, Orange + Coconut Oil [vegan] [gluten free] via Buzzfeed
FLAX SEED –
High in: omega 3s, fibre, vitamin Bs, calcium, iron, magnesium, phosphorus, copper, manganese, selenium, antioxidant (lignan).
Good for: cholesterol, blood sugar, digestion, immunity, breast cancer.
Recipe link – -> Citrus Flax Green Smoothie [vegan] [gluten free] by Culinary Hill
GOJI BERRY –
High in: antioxidants, vitamin C, fibre + good source of iron and vitamin A.
Good for: well-being, energy
Recipe link – -> Super Antioxidant Smoothie [vegan] [gluten free] by In Sonnet’s Kitchen
HEMP –
High in: omega 3s, omega 6s, protein, iron, magnesium, zinc.
Good for: heart, anti inflammatory, blood pressure, digestion, energy, immune system.
Recipe link – -> Mango, Avocado Smoothie [vegan] [gluten free] by The Fitchen
HONEY – to alleviate allergies it is best to choose local honey.
High in: natural sugar.
Good for: allergy relief, coughs, immune system, increased performance.
Recipe link – -> Plum & Berry Protein Smoothie [vegetarian] by The Flexitarian
MACA –
High in: vitamins C & Bs, calcium, iron, potassium, copper, manganese.
Good for: energy, immune system, memory, focus, hormone balance.
Recipe link – -> Peanut Butter Maca Smoothie [vegan] [gluten free] by Blissful Basil
RAW CACAO POWDER –
High in: antioxidants, magnesium, iron, potassium, copper, manganese, zinc, and calcium.
Good for: heart, well-being.
Recipe link – -> Banana Cacao Protein Smoothie [vegan] [gluten free] by The Flexitarian
SPIRULINA –
High in: vitamins, nutrients and, complete protein.
Good for: immune system, digestion, energy, cholesterol.
Recipe link – -> Blue Morning Smoothie Bowl [vegan] [gluten free] by Nutrition Stripped
WHEATGRASS –
High in: chlorophyll, protein, vitamin A, vitamin C, vitamin E, iron, calcium and magnesium.
Good for: energy, inflammation.
Recipe link – -> Green Superfood Wheatgrass Smoothie [vegan] [gluten free] by Sustain Fresh
Nutrition data via SELFNutritionData
Health claims for general information only. For specific health issues, always seek advice from a qualified health professional.
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