What’s the Idea?
Make a fruit smoothie at home using fresh and frozen fruit and vegetables, ice and some kind of liquid to make a delicious drink.
It is a quick and easy way to ensure you are getting enough vitamins and minerals into your diet. You can mix and match fruit and vegetables to make a tasty drink to kick start your day.
What’s the story
I have been making smoothies for a few years now since I had access to a Nutribullet.
It’s preferable to use a blender rather than a juicer. Juice isn’t so healthy as it removes the fibre in the fruit and this means it’s mainly sugar.
Being a qualified Nutritional Therapist, I’m always trying new recipes and looking for new ingredients to make a different smoothie every day.
People should do this because…?
It’s a quick and easy way for anyone to get a good boost of nutrients in a quick and easy format.
It’s better for you than pre-made ones as there are no preservatives in them. You can also make your own recipes using your favourite ingredients.
How do you do it?
Let’s make a fruit smoothie!
Gather your ingredients: recipe makes 2 glasses
- 1 x base fruit for sweetness – banana, pineapple or apple (you can buy or freeze your own banana or pineapple)
- 1 x teaspoon of coconut oil or half an avocado
- 1.5 cups of coconut water, filtered water or any type of milk or yoghurt (depending on your preference)
- ½–1 cup frozen berries – blueberries, raspberries, cherries, forest fruit mix, cranberries, redcurrants, blackcurrants, etc.
- A handful of seeds – sunflower seeds, pumpkin, chia, flaxseed, hemp, etc. Or you can buy the pre-ground mixes https://www.tesco.com/groceries/en-GB/products/302677278
- 3–4 nuts – Walnuts, brazil, almonds, hazelnut, etc. You can mix and match
- A teaspoon of Vitamin C/Ascorbic Acid powder https://www.amazon.co.uk/Vitamin-C-Powder-1kg-Bag-Pharmaceutical/dp/B00LOM2YLQ
- A few pieces of ice
- Optional other fruit can be added such as kiwi but be sure not to overload your container.
- Add together into your blender and blend until smooth and bits are very small.
- Taste and see if it needs something else. Do not add sugar or sweeteners.
- For more nutrients you can add vegetables such as spinach, kale, carrot – on fact anything. Why not experiment.
- Enjoy straight away or refrigerate for later. Consume on the same day.
Equipment
A Nutri-bullet or other blender
Sharp knife and peeler (depending on what your ingredients are)
Links to other articles on the web
- https://www.bbcgoodfood.com/recipes/collection/smoothie
- https://www.wikihow.com/Make-a-Smoothie-Without-a-Blender
Links to other videos on the web
Links to apps
- https://www.theblendergirl.com/products/the-blender-girl-smoothies-app/
- https://simplegreensmoothies.com/app
Links to books
- https://www.amazon.co.uk/Superfood-Smoothies-Energizing-Nutrient-dense-Superfoods/dp/145490559X/ref=sr_1_2?dchild=1&keywords=Superfood+Smoothies+100+Delicious+Energizing&qid=1585050951&sr=8-2
- https://www.amazon.co.uk/Healthy-Quick-Easy-Smoothies-Ingredients/dp/1465476679/ref=sr_1_3?dchild=1&keywords=Healthy+Quick+%26+Easy+Smoothies&qid=1585051341&sr=8-3
