lifestyle

Four delicious smoothie recipes high in antioxidants, protein and vitamins


Choose from berry, banana, and green smoothies (Picture: Metro.co.uk/ Getty)

Who doesn’t love a smoothie?

Incredibly versatile, they are a great way to pack some extra nutrients into your diet and can be customised depending on your taste and mood.

From simple ingredients like berries and oats to more complex boosters like spirulina and wheatgrass, there’s no right or wrong way to create a smoothie. Or is there?

Nutrition coach Sarah Campus, who has a Smoothie School as part of her nutrition plan, says: ‘All too often I see my clients buy all sorts of fancy powders, but they don’t get the smoothie basics right.

‘Blending up the best (and healthiest) smoothie is more than just fruit and vegetables, it’s thinking about the milk, proteins, fats and boosters, too.’

According to Sarah, the benefits you want to reap will depend on what you include.

‘If you are looking for energy and a boost in mood then I would look to add things like ashwagandha, cacao, beetroot powder, chlorella, matcha, or moringa,’ she says.

‘Peanut butter is great for protein, keeping you fuller for longer, while walnut butter is fabulous for omega-3 fatty acids, which is great for optimising cognitive function.

‘When it comes to milks, hemp milk is highly nutritious, packed with magnesium, vitamin D and calcium, while soya milk is a great cow’s milk alternative with a high protein content. A great tip I love to share with my clients is that frozen courgette coins or frozen cauliflower is a great replacement for ice and gives you added fibre, too. It’s simple but effective.’

With this in mind, here are some simple ideas to get you started.

Get up and go green

Kickstart your day with a vitamin boost (Picture: Shutterstock)

‘Spinach is the ideal base ingredient in green smoothies as it has the antioxidant
beta-carotene, often associated with orange foods like carrots and pumpkins,’ says Lola Biggs, dietician at natural supplement brand
Together Health.

‘Beta-carotene is a potent antioxidant that neutralise the free radicals in your body which damage cells.

It also has calcium and magnesium, which support bone health and is packed with vitamin A and vitamin B2.’

Ingredients:

  • ½ cucumber (chopped)
  • ½ avocado (chopped)
  • Handful of spinach leaves (chopped)
  • 2 x small watermelon slices (rind and pips removed)
  • 1 thumb of organic fresh turmeric (grated)
  • ½ lemon (pith and zest on)
  • Handful of fresh parsley
  • 1 x small apple (chopped)

Method:

  1. Add the spinach to the blender and follow with the watermelon
  2. Add all other ingredients and blitz until smooth

The ultimate breakfast combo

Super spinach and potassium rich banana provide a nutrient rich smoothie base (Picture: Wild by Tart)

‘Our smoothie is packed with super nutrients,’ says Lucy-Carr Ellison and Jemina Jones from Wild by Tart.

‘It contains oats for slow-release energy and avocado, which is full of good fats, to balance your blood sugar and aid endurance and sanity. The addition of banana, which contains fibre, is good for digestion and is also a prebiotic which is good for your gut bacteria, plus potassium which is an electrolyte and important for staying hydrated.

Spinach is good for the liver and contains antioxidants and vitamins, while dates are rich in vitamins and minerals (and brings a sweetness to the smoothie).

Finally, almond butter contains magnesium, which is good for stress.’

Ingredients (serves 1)

  • ½ banana
  • 1 tbsp scoop avocado
  • 2 dates (pitted)
  • 200ml almond milk
  • 1 tbsp almond butter
  • Small handful washed spinach
  • Scoop of oats

Method

Blitz in a blender until smooth

Mixed berry and oats

Support the immune system is a mix of berries and oats (Picture: Waitrose)

‘The frozen fruit mix of blackcurrants, raspberries and bananas provides B-vitamins, which help support the immune system,’ says Nathalie Winn, a Waitrose nutritionist.

‘The oats not only give a great texture and added crunch, but supercharge your smoothie with extra fibre to help keep you fuller for longer, as well as give you two of your five-a-day.’

Ingredients (serves 1)

  • 1 ½ tbsp porridge oats
  • 120g frozen Love Life Berry Smoothie Mix
  • 75g of kefir n 150ml of apple juice

Method

  1. Toast the oats until golden
  2. Place all other ingredients into a blender with just 1 tbsp of oats and blitz until smooth
  3. Pour and scatter the remaining oats on top

Nutty banana and cacao boost

Go nutty with a fibre-packed post-workout smoothie (Picture: Getty)

‘This recipe is great for a quick breakfast, post workout refuel or snack for the kids,’ says Sarah Campus, nutrition coach and founder of LDN Mums Fitness.

‘Packed with fruit, vegetables, healthy fats and loaded with fibre, it will boost your energy and lift your mood. By adding in flax seeds, you are optimising your brain function due to their high omega-3 levels.’

Ingredients (serves 1)

  • 1 banana (frozen is best)
  • 2 dates (pitted) n Cup cauliflower (frozen is best)
  • 30g oats
  • 1tbsp cacao powder
  • 1 tbsp flax seeds
  • 1 tbsp peanut butter
  • 100ml milk of choice
  • 2 tbsp yoghurt

Method

Blitz in a blender until smooth

Not sure where to start with smoothies? These gadgets will help you find the perfect blend….

Beast Vacuum Insulated Tumbler

Contain yourself (Picture: Amazon)

This Beast Vacuum Insulated Tumbler comes with temperature regulation, a splash proof lid, two steel straws (one wide for smoothies) and a cleaning brush. It can hold 800ml of liquid.

Buy it for £19 from Amazon.

Together Health Coenzyme Q10

Healthy addition (Picture: Daniel Buxton)

Together Health’s Coenzyme Q10 is cultured from good bacteria, making it easy to digest and absorb. CoQ10 acts as an antioxidant and plays an important part in the metabolism.

Buy it for £13.99 (30 capsules) from Together Health.

Nutribullet Blender Combo

In the mix (Picture: Nutirbullet)

Nutribullet Blender Combo allows you to swap between the classic bullet cup or a larger jug and boasts a 1,200W motor so it will tackle seeds, stems, skins, nuts and even ice. It can also take hot ingredients for soups and sauces.

Buy it for £149.99 from Argos.

Glow Bar Super Glowy Elixir

Go with the glow (Picture: Glow Bar)

Glow Bar creates elixir blends containing adaptogenic herbs and superfruits that have a key role in improving health.

Super Glowy contains ashwagandha, which is known for its mood-boosting properties, and is packed with antioxidant superfruits like goji berry powder and yacon root powder.

Buy it for £32.50 from Glow Bar.

This article contains affiliate links. We may earn a small commission on purchases made through one of these links but this never influences our experts’ opinions. Products are tested and reviewed independently of commercial initiatives.

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Get in touch by emailing MetroLifestyleTeam@Metro.co.uk.


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