Feeling under par? Rev up the blender and create a powerhouse smoothie to give you the boost you need
Try as we might, we may not be fixing ourselves nutrient-rich meals every day of the week, or getting enough body- and brain-boosting hydration. How brilliant, then, that a well-crafted smoothie can be a shortcut to both. Throw in some nutritional powerhouse foods and that silky drink makes the leap from happy hydrator to wellbeing wonder.
WHAT’S THE BENEFIT?
Because smoothies feature a blend of whole foods, you retain all the essential vitamins and minerals in your fruit and vegetables, including fibre, which helps to keep your gut happy. Plus, smoothies make a brilliant vehicle for extra nutrients found in protein-rich nuts and nut butters, plant milks, spices and more.
They can be pretty cost-effective, too. While they’re best consumed fresh on the day you make them, you can toss in frozen fruit and vegetables (added bonus: the smoothie will be instantly chilled).
Read on for our favourite smoothie recipes that are designed to boost your wellbeing.
RISE AND SHINE
The easy green
Everyone should have an energising green favourite to kick-start the morning. This recipe from naturopath Sarah Bowles-Flannery (sarahbowlesflannery.co.uk) is a template for a menu of great green smoothies. ‘I make my mine with a ratio of two portions of fruit to one of greens, then add vitamin C powder,’ she says. ‘Any way I can squeeze extra immune-boosting vitamin C into the day makes me happy.’
• 2 different fruits, such as avocado, apple, berries or banana
• 1 big handful deep greens, such as spinach, kale, watercress or rocket.
• ½tsp vitamin C powder Throw in a little filtered water and a few ice cubes before blending until smooth.
WHY SO GOOD? Ingredients such as avocado – with healthy anti-inflammatory fats – and dark greens make this rich in energy-boosting iron. The vitamin C powder also prevents it going brown too quickly.
BEAT BRAIN FOG
Berries and ginger
There’s no debate – hydration is important for the brain; water helps brain cells communicate with one another and clears out toxins that can prevent brain function. So, a hydrating smoothie can help prevent that foggy feeling. ‘Adding fruits rich in antioxidants, such as raspberries and blueberries, may also offer some protection against an ageing-related dip in cognition,’ says nutritionist Rick Hay (rickhay.co.uk).
• 2 cups raspberries or blueberries (fresh or frozen)
• 1 cup spinach
• 1tsp cinnamon
• 2tsp chia seeds or linseeds
• Small piece ginger or pinch powdered ginger
• 200ml hemp, rice, oat or almond milk Blend together and pour.
WHY SO GOOD? Alongside antioxidants, spinach is rich in magnesium and B vitamins
