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Natasha Martins

Smoothie Heaven



Breakfast has always been my favourite meal of the day - you can have so many things! Sweet pancakes, savoury eggs, smoked salmon and most of all...a good old smoothie! I started making smoothies recently and they have become my favourite breakfast treat for when I need something quick or on-the-go.

The best thing about a smoothie is how nutrient dense you can make them! By adding some nut-butter, spinach, greek yoghurt, oats or even protein powders, you can ensure you get both a healthy and filling breakfast.

Below is my standard smoothie recipe. I use these quantities each time and then simply substitute in any alternatives I feel like on the day. This ensures that all important gut-microbe variety! Give it a go - mix and match with your favourite fruit combinations. Add some kale or spinach for some extra iron and vitamin A, peanut butter for healthy fats and proteins or chia seeds and oats for fibre! You can also replace the milk with a mixture of fruit juice and ice if you prefer but beware as this will increase the sugar quantity and take away the creaminess and nutrients offered by the milk.


Serves 1 | Total Time: 10-15 minutes | Very Easy


Ingredients for Smoothie Base

75g yoghurt (your choice - I use Skyr as it is higher in protein)

130ml milk (your choice - I love Alpro coconut mik)

Optional: 5g honey to sweeten, sprinkle of ginger or cinnamon powder.


Smoothie additions (add one portion of each section)

Fruit/Veg

150g approximately mixed fruit and/or veg

- Strawberries

- Blueberries

- 1/2 Banana

- Raspberries

- Passion fruit

- Apple

- Mango

- Kiwi

- Spinach

- Kale

- Celery

- and many more! Pick your favourite combinations.

Protein

15g nut-butter or protein source

- Peanut Butter

- Almond Butter

- Cashews

- Pistachios

- Hazelnuts

- and many more! Add your favourite

Fibre

15g fibre source

- Oats

- Flax seeds

- Chia seeds

- and many more! Add your favourite

Toppings

20g toppings (try find toppings high in nutrients, protein and fibre too!)

- Granola

- Museli

- Fresh or dried fruits

- Coconut Flakes

- Crushed or whole nuts and seeds


Method:

  1. Prepare your fruit/veg if necessary. Place the milk, yoghurt, fruit/veg and protein and fibre source into a blender. Add in any optional ingredients such as cinnamon powder or honey.

  2. Blend all the smoothie ingredients together until smooth. If you want a more liquid smoothie add more milk.

  3. Serve in a large glass or bowl, leaving room for your toppings

  4. Add your toppings and enjoy!

If you are on-the-go. Put your toppings into a small container and add to the smoothie when ready to consume.


I hope you all enjoy testing and creating your favourite smoothie combinations! Remember this is only one option out of a variety of healthy and nutritious breakfast meals! Try to get a variety of meals into your diet as this will not only make meal times more exciting but ensure you get all your required nutrients and minerals! Happy eating everyone!


Natasha x






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