Everyone tells you how good green smoothies are for you. You know, packed full of greens, healthy vitamins and minerals……you know how it goes.
Well, I had listened to all this for years but it wasn’t until I came through the other end of chemotherapy that I realised I really needed to add a smoothie into my daily food choices. But, hey, I’m only human, and I don’t do it religiously every day….sometimes I want to go out with a friend for lunch! Sometimes it’s just too cold!
So, over the last month or so, I have been trying to have one a day, most days of the week. I find them super easy to make, and easy to drink. It has taken me a while to perfect my own recipe, adding in ingredients that are beneficial to me.
Here goes my list of ingredients and why I add them:
Banana: This is the base of most smoothies around the world. It helps to make it thick, and creamy, and is a good source of potassium in your daily diet. I add one banana.
Kale powder: I use kale powder as my green element. I just find it so hard to grow that much kale or spinich to sustain my daily habit. One teaspoon of kale powder is equivalent to approximately 1 plant of kale. A great way to have at least one serving of greens a day. I add one teaspoon to my smoothie.
LSA: a mix of ground linseed, sunflower seeds and almonds. LSA is a great source of protein, omega 3, essential fats, B vitamins and fibre. The protein in LSA helps to keep your blood sugar levels balanced and curbs sugar cravings. I add one tablespoon of LSA.
Psyllium: Psyllium husk is a great source of fibre. Being a bowel cancer patient I need a bit of fibre in my diet to help keep my bowels regulated. Psyllium is a soluble fibre and acts as a binding agent to prevent constipation. Great for me. I add one teaspoon a day.
Frozen yoghurt: I don’t eat too much dairy, and if I buy some good quality yoghurt I find it tends to go off before eating, so I freeze it into ice cubes. My favourite is the DeWinkel brand, I find it is far less sugar than most brands on the market and it freezes well. I add two frozen cubes into my smoothie. This ensures I have a bit of dairy, and some of the good stuff that yoghurt provides.
Ice cubes: This is purely optional. I find adding a couple of ice cubes helps to make the smoothie a wee bit smoother. Less runny. It is totally optional if you add this in, or how many you add in. I usually use two, but sometimes I leave it out…especially on a cold day!
Water: Now, here you can add water, coconut water, a nut milk, cows milk, more yoghurt….any liquid you like really. I use water as it is easier. The perfect amount I have found, with all the other added ingredients is 3/4 cup.
Once you have added all your ingredients, mix it up. I have only ever tried making smoothies in my Nutri Ninja. I assume it would work just as well in a blender, although you might have to stop it and scrap down the sides.
I am always on the look out for new ingredients to make my smoothie more superfood like. This is a great way I have found to get a whole load of good fats, nutrients and minerals into my diet, with little effort.
Good luck with your smoothies….go forth and smooth. Let me know what you make.
Here is a recipe of my own green smoothie. I have developed this for my diet, but it is good for anyone to add these ingredients into their daily lifestyle.
You can add or remove whatever you want.
- 1 banana
- 1 tsp kale powder
- 1 tbsp LSA
- 1 tsp Psyllium husk
- 2 tbsp yoghurt (My ice cube trays are 1tbsp)
- 2 ice cubes
- 3/4 cups water
- Add all ingredients in the order listed above to your blender/smoothie container.
- Blend until smooth.
- Pour into a glass and enjoy.