Smoothies are a great way to get that pick me up and forge a path to real health. However, there are so many different recipes out there – which ones do you choose to get that extra health benefit?
Well the great thing about smoothies is that they’re so versatile. You can have them for breakfast, as a mid-morning snack at the office or even when you come home from the gym. And the best news is you don’t have to be a slave to those recipes. Follow this simple list of great ingredients and mix and match as you want. Don’t feel limited, if you use organic fresh produce the world is your smoothie oyster (don’t use oysters) what you see is what you get – if you like it give it a whirl.
However – here are 12 basics that will make your smoothie positively zing with great health benefits.
1. Bananas (or as the Minion’s say – Banananas)
Bananas are great. They’re easy to smoothie, great value for money and they are chock full of health giving potassium.
Potassium is essential for maintaining the cell’s membranes, which enables nerve impulse transmission. Healthy membranes are required for muscles, including the heart to be able to contract. The peristaltic movement of the intestines requires potassium as well. Cellular enzymes, including pyruvate kinase, require potassium to be able to function. Potassium is also important for maintaining osmotic balance, which preserves proper blood pressure.
2. Yoghurt or Kefir
Your best option is to find a natural, organic brand without high-fructose corn syrup and more likely have live probiotic cultures. Greek yoghurt is fabulous as a dip or substitute for mayo – and it’s much lower in fat.
3. Raw Organic Nuts and Seeds
Awesome sources of healthy fats and protein. Try organic almonds, raw organic cashews or even raw organic pumpkin seeds. In fact we’d recommend a handful of mixed nuts as a snack – uncomplicated, delicious and extremely healthy.
4. Liquid Essential Fatty Acids
Worthy of consideration – cod liver oil, liquid salmon oil, flaxseed oil, walnut oil or any other healthy oil you have on stock. EFAs have numerous benefits including the promotion of good skin health. Most people prefer the taste of a seed or nut oil in their smoothie, fish oil can be a bit, well, fishy.
5. Organic Extra Virgin Coconut Oil
Extra virgin is nice to have, but good old fashioned coconut oil is just fine. A low calorie fat that contains medium chain triglycerides, which are a great source of energy. Also consider coconut water. It’s delicious and a great thirst quencher.
6. Berries
Blueberries, raspberries or strawberries are all good choices. If you don’t have any fresh berries on hand, try using some organic freeze-dried strawberries, however fresh is better. Scatter some onto your breakfast cereal or keep in your desk drawer at work as a power up during those stress filled days.
7. Protein Powder
Protein powders come in a variety of flavours. Other options include hemp protein, pea protein or soy protein. Vanilla whey protein powder is a great choice. Chocolate is also fantastic.
8. Organic Flax Seeds or Hemp Seeds
These may take a bit of getting used to but once you have that delicious nutty flavour burst tying your tongue in knots you won’t go back. Added benefits such as fibre and a healthy serving of essential fatty acids add to the attraction. If they are not already milled, make sure to grind the flax seeds in your coffee grinder before you add them to your smoothie.
9. Raw Honey
‘Nuff said – A great all natural sweetener to consider.
10. Chia Seeds
Possibly one of the most nutritious natural health food products available. Grind them up in your coffee grinder before adding to your smoothie.
11. Apples
You know what they say about an apple a day. These are a low glycaemic treat that is a great source of fibre.
12. Powdered Greens
Can be challenging for the novice smoothie aficionado, but try the green max powder, organic barley grass powder or organic wheat grass juice. We love organic wheat grass juice. If you want the real thing then you can get hold of fresh wheat grass at your neighbourhood organic food store – grow your own, it’s like being back at school – a cool and delicious science experiment.
Bonus
Bonus tip: make sure that your mixer can handle ice if you’re going to add it to your smoothie mix – some can’t. Also mix up a whole batch and keep it in the fridge or freeze and thaw for a great treat when you’re in the mood to supercharge your health.