My Go-To Everyday Smoothie
Whatever happens between the hours of waking up, getting the kids ready and leaving the house I ALWAYS make sure I have had this go-to smoothie within 90 minutes of being up and going for the day. It’s packed with good quality fats, protein and nutrients, which I know your body and mine will thrive on for energy and stamina all day long.
It’s been my ritual for over a year and trust me when I say this smoothie saves my mental health throughout the day. No more ‘hangry’, mid-morning meltdowns and carbohydrate cravings. This smoothie will have you feeling satisfied and full for 3-4 hours (depending on your individual metabolism).
The Ingredients:
BANANA
½ large banana or 1x small banana
I love banana’s and my freezer is always full of ripe banana’s ready for blending into smoothies. I gravitate towards them for their mood boosting, energy giving and fibre containing properties. Unripe banana’s contain high amounts of resistant starch which can make you feel fuller for longer but I prefer a really ripe banana for its sweetness in the mornings.
SPINACH
1x frozen spinach cube
No smoothie of mine would be without some greens for ALL the benefits we get from chlorophyll. I find the frozen spinach cubes such as easy way to get my iron and greens in one hit. You could substitute or add in a greens powder of your choice.
ORGANIC, FREE-RANGE EGG OR HEMP PROTEIN POWDER OR AQUAFABA (chickpea can juice)
1x organic, free-range egg or 2 tbsp / 15g hemp protein powder or 50ml aquafaba (chickpea can juice)
This is so old school, I know! But it works; you can’t beat a good quality egg for some complete clean protein. I have dabbled with protein powders in the past and have my favourites but I always come back to the simplicity of an egg and once it’s blended, you’ll never know it is in there.
If you’d like to avoid an egg, then add in a few tablespoons hemp protein powder or Aquafaba which is also high in protein. A good way of keeping aquafaba in the house is to freeze the liquid into ice cube trays and add a few of the ice cubes to your smoothie. Aquafaba has no distinct taste or flavour so it can be added to any smoothie of your choice.
GROUND FLAXSEEDS
2 tsp ground flaxseeds
For their high healthy fat omega-3 content and insoluble fibre to keep my bowel nice and clean as well as keeping me regular! Flaxseeds are also phyto-oestrogenic so important for me as I take the march towards menopause. Flaxseeds help towards a healthy regular menstrual cycle, so I wouldn’t be without them in my smoothie for lots of reasons. Make sure you ground the flaxseeds and keep them in the fridge as the whole seeds may pass through your digestion completely undigested.
ALMONDS
A small handful raw almonds or 1 tbsp almond butter
The low-glycaemic index and protective antioxidants of almonds makes almond butter a wise choice for those at risk from diabetes because they don’t cause a sharp increase in blood sugar and insulin when consumed; and they even seem to help when you eat them along with foods that have a higher glycaemic index, so work perfectly in smoothies with banana’s or berries to balance out the release of glucose into your bloodstream.
I love almonds but you could substitute with other nuts if you prefer, such as brazil or walnuts. Including raw nuts in your smoothie will increase the protein and healthy fat ratio of any smoothie and make you feel fuller for longer.
CACAO POWDER
2 tsp cacao powder (raw where possible)
I avoid all forms of caffeine except those found in cacao and green tea. I find the caffeine in coffee and black tea way too stimulating so I opt for cacao in the morning to offer me that little stimulant effect I am looking for as well as a big dose of magnesium which helps with my stress tolerance and muscle relaxation. I tend to hold tension in my jaw and in the evenings have been prone to restless legs which magnesium definitely helps with.
CINNAMON POWDER
½ tsp cinnamon powder
Cinnamon is wonderful for stabilising blood sugar. Having it in the morning helps to keep your cravings low and maintain your energy throughout the day.
ROLLED OATS
3 Tablespoons rolled oats (organic where possible)
Oats are prebiotic so they are included in my smoothie everyday to help me grow healthy gut bacteria and keep a healthy microbiome. They are also thymoleptic meaning they help to improve mood. They also create a lovely creamy texture to the smoothie which means it always feels like a treat.
PITTED DATES
2 Pitted Dates
For healthy hair, nails and for their bit of sweetness they add to my smoothie.
HEMP OIL
A good glug of Hemp Oil
I don’t take a fish oil capsule each day, I prefer to get my oils from plant-based sources and hemp oil is my preferred choice because it has the perfect ratio of omega 3, 6 and 9.
The Recipe:
Ingredients:
½ large banana or 1x small banana
1x organic, free-range egg or 2 tbsp / 15g hemp protein powder or 50ml aquafaba (chickpea can juice)
2 teaspoons ground flaxseeds
A small handful raw almonds or 1 tbsp almond butter
3 tablespoons rolled oats
½ teaspoon cinnamon powder
2 teaspoons cacao powder
1x frozen spinach cube
2x pitted dates
A good glug of hemp oil
Hazelnut milk or water
Method
Blend everything together in a high speed blender until smooth and creamy.
Enjoy immediately or throughout the morning.