Smoothies are a great way to get a lot of nutrients in one go. They're easy to make, yummy, and you can customise them to your liking.
This is one of my favourite smoothies. And my clients LOVE it.
Ingredients (makes 1 portion - feel free to multiply portions and share with your family. My daughter loves this recipe).
* 3-4 tbsp organic rolled oats
* 1 small banana (frozen will make the smoothie thicker and colder)
* 1 medjool date (de-seeded) - or a squirt of honey if you don't have dates
* 1 small organic pear
* 1 tbsp chia seeds
* Sprinkling of cinnamon
* Scoop of protein power (optional)
* 250ml water or milk (or dairy-free milk) I use almond milk
I like to soak the oats in milk or water overnight with the chia seeds. In the winter, I just leave it out on the kitchen top rather than in the fridge but I prefer a room temperature smoothie. Feel free to put yours in the fridge.
In the morning, blend the soaked mixture with the rest of the ingredients. Boom! Delicious smoothie. I like my smoothies thick but feel free to add more liquid if you prefer a thinner consistency.
Bananas
Bananas are a great source of potassium, which is important for keeping your blood pressure in check. They're also packed with fiber, which helps you feel full for longer. Frozen bananas make smoothies creamy and thicker.
Oats
Oats are a great source of fiber and protein, which makes them a perfect addition to smoothies. They're also loaded with antioxidants, which protect your body from damage caused by free radicals. Oats can help lower cholesterol levels and improve heart health.
Medjool Date
Medjool dates are a natural sweetener that can replace sugar in smoothies. They're rich in fiber, potassium, and antioxidants. Dates can help improve digestion, boost energy levels, and support healthy brain function.
Pear
Pears are a great source of vitamin C, which boosts your immune system. They're also high in fiber, which regulates digestion and keeps you feeling full. Pears are low in calories and can help with weight loss.
Chia Seeds
Chia seeds are a great source of omega-3 fatty acids, which are essential for a healthy brain. They're also packed with fiber, protein, and antioxidants. Chia seeds can help regulate blood sugar levels, improve heart health, and promote healthy skin.
Cinnamon
Cinnamon is a natural sweetener that can replace sugar in smoothies. It's loaded with antioxidants, which protect your body from free radicals. Cinnamon can also help regulate blood sugar levels and improve heart health. It's a good appetite suppressant.
Optional: Protein Powder
Adding a scoop of protein powder to your smoothie can increase the protein content and make it more filling. Protein powder can help build and repair muscle tissue, boost metabolism, and promote weight loss.
These ingredients are packed with fiber, protein, antioxidants, and other essential nutrients that can help improve digestion, boost energy levels, regulate blood sugar levels, and promote overall health and wellness. You can swap any of the ingredients - depending on what you have. Apples work well, as do berries. You could use different nuts or seeds. Nutmeg has a nice flavour if you don't like cinnamon. Enjoy!
Yorumlar