Nutritious Smoothie Recipes to Kickstart Your Year
Almost all of us are guilty of a little over-indulgence over the festive period. Come January, we’re trawling for ways to rid our body of the chocolate toxins and start the year on a healthy high. So we’ve asked our Fitness Manager Laszlo Szabo to spill his favourite smoothie recipes and their health benefits to kickstart our detox efforts.
Blueberry, Beetroot and Banana
This delicious and highly nutritious smoothie is a personal favourite. If you’re not a big beetroot lover, add plenty of other fresh or frozen ingredients like raspberries, mixed berries, pineapple.
To make the Blueberry, Beetroot and Banana smoothie, blend:
• 1 small raw beetroot (cut into pieces first)
• 1 small banana
• A good handful of frozen blueberries (can be substituted for mixed berries)
• Water and ice cubes as needed based on your personal preference
To make it even more filling and nutritious, you can add 2 tablespoons of Greek yoghurt or a 20g scoop of protein powder of your choice. Perfect after a hard workout session!
The Health Benefits:
Beetroot: Low in calories and a great source of nutrients including folate, potassium and Vitamin C. Beets can also help to lower blood pressure. They’re high in fibre and packed with antioxidants.
Blueberries: Sweet and fruity, they complement beetroot perfectly. They’re also high in antioxidants and other key vitamins.
Banana: High in potassium, Vitamin C and B6 and many other beneficial plant compounds. But be mindful of their high sugar content.
Protein powder: I like to add a serving of protein powder to support muscle recovery and to create a more balanced ratio of macronutrients in my drink (carbs-protein-fat). It makes your drink even more filling and aids cell regeneration while we sleep. Chia seeds are also a great substitute for protein powder.
Low fat Greek yoghurt: Gives your smoothie a creamy texture and is a filling form of protein.
Honey: If you like beetroot you might be happy without it, but if you like your smoothies sweet, feel free to add a teaspoon of honey to your mix.
Pineapple, Spinach and Chia Seed
This is a delicious way to start your morning and it gives you a good dose of your daily vitamins and minerals.
To make the Pineapple, Spinach and Chia Seed smoothie, blend:
• 1-2 cups of chopped pineapple
• 1 peeled apple – core removed
• 1 large cup of spinach leaves
• Half an avocado
• 2 tablespoons of chia seeds
• The juice of half of a lemon
• Water and ice cubes as needed based on your personal preference
Feel free to change the ratio of the ingredients based on your taste.
The Health Benefits:
Pineapple: Loaded with antioxidants and contains enzymes that aid digestion; it can boost your immune system and suppresses inflammation. Pineapples are especially rich in vitamin C and manganese which is vital for growth and a healthy metabolism.
Spinach: A superfood packed with vitamin K, vitamin A, vitamin C, vitamin B2, folate, manganese, magnesium and iron. It supports skin, hair and bone health and provides a small amount of protein.
Avocado: High in heart-healthy monounsaturated fatty acids and fibre and a great source of vitamin C, vitamin E, vitamin K, vitamin B6 and many more.
Chia seeds: A great source of omega-3 fatty acids, fibre, antioxidants, iron and calcium. They’re also high in protein, with 100 grams of chia seeds containing about 20 grams of protein.
Since high-glycaemic foods spike your blood sugar, they spike your insulin levels and high insulin and blood sugar levels can make you put on weight easily. Adding a mixture of protein and fat is one way you can reduce the glycaemic load of a smoothie.
To make my smoothies, I like to use a high powered blender like the Nutribullet or Nutri Ninja. This enables you to make your drink in just minutes without much fuss.
Give the above combinations a go or experiment with your favourites. Enjoy!
