HOW TO: NOURISHING SMOOTHIES
MAKE NOURISHING SMOOTHIES BY COMBINING A FEW INGREDIENTS FROM EACH CATEGORY. PLAY WITH DIFFERENT COMBINATIONS TO FIND YOUR FAV'S!
CHOOSE YOUR INGREDIENTS
EXAMPLE SOURCES
Liquid
1/2 – 1 cup of water
Less liquid = thick smoothie
More liquid = thin smoothie
Vegetables
1 – 2 generous handfuls
Spinach, kale, swiss chard, zucchini, cauliflower,
cucumber, beetroot, celery, carrot, parsley, mint,
ginger.
Fruits
1/2 – 1 handful
Protein
1/4 – 1/2 cup of protein food
or 1 scoop protein powder
Greek yoghurt, nuts, seeds, organic tofu, rolled oats,
whey protein, pea protein, rice protein, hemp
protein.
Dietary fat
1-2 thumb-sized portions
Avocado, coconut oil, almonds, cashews, walnuts, nut
butter, chia seeds, flax seeds, pumpkin seeds,
sunflower seeds, hemp seeds, tahini.
Nourishing add-ons
Add as a nutrient boost
or fancy topping
Cacao, greens powder, beetroot powder, collagen,
seeds, cacao nibs, vanilla, cinnamon, maca powder,
turmeric powder, spirulina, probiotics.
NOURISHING SMOOTHIE RECIPES
Nutritious, easy to make smoothies for breakfast or meal on the go!
BREAKFAST SMOOTHIE
Ingredients
1 cup milk (almond, dairy or soy)
1/2 frozen banana
2 tbsp yoghurt (coconut or greek)
1 tbsp nut butter (or some almonds)
1/2 tsp maca powder* (optional)
1 tbsp protein powder
1 tsp cinnamon
1/2 tsp vanilla essence
Method
Combine all ingredients in the blender except chia
seeds & cinnamon. Stir in 1 tbsp of chia seeds, pour
into a glass and sprinkle with cinnamon.
BLUEBERRY BLAST
Ingredients
1 /2 cup blueberries
1/2 frozen banana
1/4 cup coconut yoghurt
1 cup almond milk
1 tbsp protein powder
Method
Place all the ingredients in the blender and combine
until smooth.
Top with a few fresh blueberries and coconut flakes
GUT BOOSTING SMOOTHIE
Ingredients
2 1/2 cups cold water
1 frozen banana
1 handful of greens (kale, spinach)
1/2 avocado
1 cup pineapple (frozen)
1 lime (juiced)
1 tbsp chia seeds
1 tbsp ground flax seeds
Method
Place all the ingredients in the blender and combine
until smooth.
Want it sweeter? use coconut water or 50/50 water
and OJ.
Want it creamier? use almond or coconut milk
instead of water
SUPER GREEN VEG
Ingredients
1/2 cup water
1/2 cup nut milk
1/2 cup baby spinach
1/2 cup baby kale
1/2 celery stick
1/4 green apple, chopped
1/4 cup frozen mango
1 tbsp grated fresh ginger
1 tbsp chia seeds
Method
Place all the ingredients in the blender and combine
until smooth.
