Delicious and Nutritious
Smoothies are an easily absorbed, convenient and popular way to supplement nutritional needs – particularly for busy adults, fast growing adolescents and young children – ideally, involve the children in the making of their own smoothie, trying different combinations to find the ones they enjoy.
Basic smoothie ingredients are:
- 1 cup of soy milk, rice milk, oat milk or nut milk – generally cow’s milk is avoided or only used occasionally.
- Seasonal fruit – low glycaemic choices are best – for example frozen berries, stone fruit, pear, etc.
- 1 tablespoon of good quality yoghurt – plain or flavoured. (Jalna or Valia brands recommended).
- 1 serve of protein powder – between ½ to 1 scoop, depending on age
Place the above in a blender and mix until smooth and creamy.
For a change, the milks can be exchanged for fruit juice and ice
Additional ingredients can be added according to taste and therapeutic need. These include:
- Slippery Elm – a finely ground bark which acts to soothe and balance the gut mucous membranes and regulate bowel function. Usually ½ teaspoon added to the smoothie is sufficient.
- Flaxseed Oil – high in omega 3 & 6 fatty acids, helpful for regulating hormone levels, promotes healthy skin, hair and nails, supports endocrine function, anti-inflammatory.
- Nuts and seeds (unsalted) – almonds, sunflower seeds, cashews – avoid peanuts
- Black-strap molasses – high in iron and calcium
- Spirulina powder – a micro algae containing 60-70% protein, B12 and high in essential fatty acids. Liver protective, cholesterol lowering and helps to stabilise blood-sugar levels
- Barley grass powder – Excellent blood cleanser and detoxifier. Rich in chlorophyll, minerals and enzymes. Powerful antioxidant, which supports the body’s capacity to clear heavy metals
- Lecithin – Supports cellular health, keeps cholesterol soluble, integral for a healthy nervous system and brain function.
- Oats – an excellent source of complex carbohydrates that helps to sustain energy. They contain protein selenium, thiamine, phosphorus, and manganese, and some quantities of copper, folate (folic acid), vitamin E, and zinc. Oats provide a highly soluble fibre that has been credited with helping to lower blood cholesterol levels. Use between 1-2 rounded teaspoons depending on taste.