Every dietician will tell you that the best way to optimal health is to eat a wide variety of fresh fruit and vegetables every day. This is great advice but have you ever tried to eat a huge variety of fruit and vegetables every day for an extended period of time?
Our lives are so busy that it’s hard to find the time to prepare 3 meals a day and stick to our dietician’s advice. What if you don’t really like the taste of many fruit and vegetables? If you have children, how do you make them eat all the fruit and vegetables for their optimal health? Lastly, what if you don’t have a large appetite to fit everything in your tummy – everyday? Or worse, what if you have digestive problems and find it difficult to consume raw fruit and vegetables?
Hello smoothies. We’re not talking about the smoothies full of dairy products and sugar that taste great but are unhealthy. Nooooo! We are talking about super smoothies that are jam packed full of goodness and taste out of this world.
Super smoothies are drinks that are full of foods that are known to be power houses brimming with all the vitamins and minerals vital to our health. They are the perfect solution for busy people, fussy eaters and for those of you with low appetites and digestive problems. Below are 7 of the best.
Banana Ginger Smoothie
Ginger is perfect for digestion, heartburn and nausea and a well known aid for morning sickness.
- 1 banana, sliced
- ¾ c (6 oz) vanilla yogurt
- 1 Tbsp honey
- ½ tsp freshly grated ginger
Blueberry Brain Booster Smoothie
Berries are renowned for enhancing your memory and Blueberries which make them the perfect power food for breakfast – especially for school children.
- 1 cup frozen blueberries
- ½ small banana
- ½ cup chopped cucumber
- 1 tbsp. chia seeds
- 1 cup water
Anti-inflammatory Pain Relief Smoothie
All the ingredients in this smoothie help to reduce inflammation in the body, particularly pineapple which is famous for its anti-inflammatory and pain relieving enzyme Bromelain.
- 1 stick of celery
- 1 cup of cucumber
- ½ cup pineapple chunks
- ½ lime wedge peeled
- 1 cup coconut water
Super Green Smoothie
This super smoothie contains 7 super foods.
- 1 cup English spinach
- 1 small banana
- 1 cup frozen berries
- 1 x 1cm slice fresh ginger root
- ½ cup low fat natural yoghurt
- 1 cup chilled green tea
- ½ cup pure pomegranate juice
- 1 cup crushed ice
Tropical Twist
- 1 cup pineapple chunks
- 3/4 cup grated carrot
- 1/2 cup chilled coconut water
- 1/2 cup ice cubes
- 2 tbs unsweetened, dried coconut flakes, toasted
- 2 tsp agave nectar (from health food stores)
- 2 tsp white chia seeds (from supermarkets)
- 1/2 tsp ground turmeric (optional)
Blissful Bee Pollen Smoothie
Bee pollen is a known to be a complete food and is high in antioxidants. It helps with allergies, energy, anemia, colitis, constipation, asthma, sinusitis and bronchitis. It has about 25% protein and contains all the essential amino acids.
- 1 cup milk (almond, coconut, hemp, raw milk)
- 1 cup frozen blueberries
- 1/2 fresh or frozen banana
- 1 tablespoon bee pollen
- 1 tablespoon coconut oil
- A little honey, stevia, or maple syrup to sweeten (optional)
- Add-ons
- 1/4 cup Greek yogurt
- A dash of cinnamon
- 1-2 tablespoons chia or flax seeds
- 1 tablespoon maca, cacao, spirulina, aloe, hemp, or any other superfood you have on hand
Tropical Papaya Perfection
Rich in Vitamin C and omega 3 fatty acids.
- 1 papaya, cut into chunks
- 1 c fat-free plain yogurt
- ½ c fresh pineapple chunks
- ½ c crushed ice
- 1 tsp coconut extract
- 1 tsp ground flaxseed
Super Food Add-ons
Give your super smoothies an extra boost by adding 1-2 of the following super foods every day.
Green tea – add some brewed green tea as a liquid base to your smoothie. Antioxidants
Cacao Powder – 1-2 teaspoons – antioxidants and a yummy chocolate flavour.
Spirulina – 1 teaspoon – protein and omega 3 fatty acids. Is the only plant containing vitamin B12.
Ground nuts – about 1 tablespoon of ground nuts, for example, almonds, coconut, Brazil nuts, Walnuts.
Chia Seeds – 1 tablespoon – omega fatty acids, protein, fiber, amino acids, vitamins, minerals, iron, calcium and antioxidants.
Coconut Oil – fatty acids – aids in breaking down body fat.
Flax Seeds – 1 tablespoon – omega 3 fatty acids and fiber.
Goji Berries – ¼ – ½ cup – antioxidants, amino acids – contains more than 20 different vitamins and minerals in each berry.
Acai Berries – Antioxidants, protein and fibre
For more super foods to add to your smoothies, check out this huge list from Superfood Smoothies.
Once you have your kitchen stocked with the necessary ingredients and your fruit and vegetables prepared and frozen, making up a smoothie will only take a few minutes to blend and drink. Perfect for people who live their lives on the run – which is most of us.
