The Who, What and Why of the Ultimate Green Smoothie

I don't know about you but some mornings I spring out of bed, throw open the curtains and whip up a deluxe all inclusive, nutritionally balanced breakfast. Other mornings, I stumble out of bed, throw my hair in a bun and have approximately two minutes to eat before my hangry alter-ego emerges. If you can relate I have the perfect green smoothie recipe to fill your gurgling stomach and jump-start your morning, afternoon or whatever time of day! One that will also tick all your balanced diet needs in one.

I've loved this smoothie recipe for a long time, as a health obsessed uni student needing an afternoon pick-me-up to a time-poor lawyer, literally sprinting from the gym to my morning commute and of course through my nannying days in Hawaii, this smoothie has been in hand.

My recipe has no doubt developed over the years to pack as much nutrition as possible into my diet and most recently I've further tweaked it to include more omega-3s and EFAs (Essential Fatty Acids, those that our bodies cannot produce and are therefore essential to our diet), ingredients that I find help my acne-prone skin and promote that healthy glow that everyone is chasing right now.

Like with any recipe, I recommend you take my notes as a guide and make it work for yourself. If you like sweeter flavours add more banana or fruit or even add some honey/agave or maple syrup. If you prefer more liquid smoothies add more water and if you want to make a smoothie bowl ditch the water altogether, pour into a bowl and add all your favourite toppings.

I've also included a bunch of optional extras. Personally I add all of these extras (except the honey/sweetener) almost every day. I love the extra fullness I feel adding protein powder and hemp seeds, and the chia seeds are great for thickness, added fibre and omega-3s. The Reishi mushroom powder is my current favourite addition, known for its calming effects and immunity assistance and I love adding collagen powder and cold-pressed flax seed oil (another huge omega-3/EFA hit) as I notice a glowing difference in my skin every day I consume these.

Matcha tea has become my preferred caffeine hit, with plenty of antioxidants, chlorophyll and less jitters. Spirulina is also considered a super food, known for its high protein, iron and vitamin B content as well as its 'detoxing' effects. However, I am not a huge fan of the algae taste- so add in moderation!

As for the other ingredients, walnuts are an amazing source of omega-3 fatty acids and have been shown to decrease inflammation. Cinnamon is a key ingredient in Chinese herbal medicine, acting as an antioxidant in the body as well as fighting inflammation. Maca powder not only gives your smoothie a yummy vanilla-malt-like flavour but is packed with B vitamins which boost your energy and concentration, as well as calcium, zinc, magnesium and iron- hello super food. Maca is also great for female health and had been shown to balance female hormones- and boost your libido!

Then there is banana filled with complex carbohydrates, fibre, potassium, manganese, vitamins B and C. Zucchini, another source of potassium, vitamin C and antioxidants. Mango high in dietary fibre, vitamins A, B, C, E and K. Pineapple, high in vitamin C, manganese, antioxidants and unique enzymes found to improve digestion. Papaya high in fibre, calcium and magnesium. Kale a great source of plant-based iron, vitamins A, B6, C and K or spinach known for its high content of A, C, K and magnesium!

Recently I've been making this smoothie for breakfast and have been amazed by how satisfied I feel all morning long! As a renowned snacker (and currently working from home), I can now work 4-5 hours without needing a mid-morning snack to get me through to lunch! Thank you balanced protein, fat and carbohydrates!

So without further ado, my Ultimate Green Smoothie Recipe!

Ingredients

  • 1/2 frozen banana

  • 1/4 cup frozen zucchini

  • 1/2 cup frozen mango/papaya/pineapple

  • Handful frozen kale/spinach

  • 3 walnuts

  • 1/2 tsp maca powder

  • Pinch cinnamon

  • 1/2 cup of coconut milk (or any non-dairy milk)

  • 1/2 cup water

Optional Extras

  • 1 Tbsp Protein powder

  • 1 Tbsp Chia seeds

  • 1 Tbsp Hemp seeds

  • 1/4 tsp Reishi mushroom powder

  • 1 tsp Collagen powder

  • 1/2 tsp Spirulina

  • 1 Tbsp Cold-pressed flax-seed oil

  • 1 tsp Match tea powder (if you need a caffeine hit!)

  • Honey/ agave/ maple syrup to taste

Method

  1. Place ingredients in high powered blender (I find adding the frozen ingredients, then my nuts, seeds and powders followed by the liquid works best).

  2. Blend on high speed until combined, give a little shake and then blend again until super smooth. If you are having any difficulty blending add a little more water or milk and blend again.

  3. Pour into your favourite glass, add a re-usable straw and voila!

I would love to hear any feedback- let me know if you love this recipe as much as I do! Please also note that this recipe and included information is based on my own personal research and dietary preferences.

Enjoy!



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