Antioxidant Blueberry Smoothie


There are lots of great smoothie recipes available these days, and for the most part it, if you combine any fruit or veg with a liquid, you’ve got a great meal. But I wanted to create something that has a little more nutritional purpose using foods that are truly evidence based as being effective in supporting the immune system, brain function, energy levels and reducing inflammation.  Each of the ingredients here has been carefully considered for their nutrition density – leafy greens, blueberries, walnuts and cacao contain potent antioxidants that protect our cells and tissues from damage, omega-3 fatty acids (DHA, EPA and ALA) in Eskimo Fish Oils and Walnuts (respectively) support brain health and reduce inflammation, and plain Greek yogurt is a great source of protein. Shine plant based protein powder provides an added protein boost, along with its other ingredients such as spirulina  which provides a number of essential B vitamins and iron.  The fish oils are of course optional, but I guarantee there is no strange taste and is a great way of including fish oils in your diet if you find it hard to take directly off the spoon! Serves two as a meal or divide into four as an accompaniment to breakfast or as an afternoon snack

Serves 2-4 | Preparation Time: 5 minutes | Rating: Easy

Nutrition: approx. 323 calories per serving. Protein-rich, a source of omega-3 fatty acids and antioxidants.

Ingredients:

*you will need a blender / hand blender

  • 2 cups cold water (ice optional)
  • 2 cups baby spinach leaves (washed)
  • 125g blueberries (fresh or frozen, washed)
  • 150g 0%-fat plain Greek yogurt
  • 1 banana, peeled and sliced
  • 1 heaped tablespoon Shine Protein (available in LloydsPharmacies nationwide)
  • 1oz (about 28g) raw walnut halves
  • 2 squares (20g) 85% cacao dark chocolate
  • 1-2 teaspoons of Eskimo-3 Pure Omega Fish Oil (available in LloydsPharmacies nationwide)

Method:

  1. Pour the water into a a large blender cup, add the spinach and blueberries and pulse to break down.
  2. Remove the lid, add the remaining ingredients, and blend again until smooth.
  3. Divide between 2 glasses and serve (can be stored in the fridge for up to 2 days)

Created by: Pamela Ryan Qualified Nutritionist*

Website: www.thehealthonist.com

Instagram: @the_healthonist

* Pamela Ryan (Dip.NT, NTOI) is a Qualified Nutritional Therapist recognised by the Nutritional Therapists of Ireland (NTOI), the professional association supporting qualified nutritional therapists. All NTOI members study biomedicine and nutrition for a minimum of 3 years at a recognised college, are trained in clinical practice and must comply with NTOI requirements for Continuous Professional Development (CPD). Nutritional Therapy is an evidence-based approach to maximising health through individually formulated nutrition and lifestyle strategies. Pamela continues to attend training and lectures on a regular basis through various bodies including The Institute of Functional Medicine and The Institute of Health Sciences. These trainings help her to gain increased expertise in the ever advancing field of nutrition.

ENERGISING GREEN SMOOTHIE – BREAKFAST

This smoothie will “give you wings”. So grab your halo and prepare to fly through your day!

For a nourishing boost I used one of my favourite supplements, Superlife Smoothie Mix (Energy Boost), available from your local Lloyds Pharmacy. It is packed with exotic-sounding organic superfoods such as maca, hemp, cacao, spirulina and chlorella. This unique blend offers an abundance of antioxidant nutrients, iron, calcium, magnesium, omega-3 fatty acids, fibre and protein.

Combined with fibre- and vitamin C rich greens, over 11g protein per serving and essential fats from creamy avocado, this smoothie is an ideal breakfast and it takes less than 5 minutes to prepare.

Ingredients

  • 50g cucumber, roughly chopped
  • 1-2 medium celery stalks, roughly chopped
  • 2 handfuls leafy greens e.g. baby spinach or rocket leaves
  • 1 small handful fresh parsley
  • 1 banana, peeled and chopped (or 1/2 for less sugar)
  • 1/2 avocado, stone removed and flesh scooped out
  • 1 heaped tablespoon of Superlife Smoothie Mix Energy Boost*
  • 1 cup water or coconut water
  • 2-3 cubes of ice

Instructions

Put all the ingredients into a high-speed blender and whizz until silky smooth. Enjoy!

Tips:

  • Prepare your vegetables the night before and pack them into the smoothie cup. Store in the fridge. The next morning just add water and ice cubes and blend.
  • Divide the mixture into 3 or 4 small glasses and serve to your kids as a snack or as a nourishing accompaniment their normal breakfast.
  • If you don’t have fresh parsley to hand, just add an extra handful of greens. Choose from spinach, rocket, chard, lambs lettuce or chicory leaves.
  • Instead of ice cubes, peel and dice a few bananas and store in a sealed container in the freezer. Use these in place of ice cubes (but as part of your fruit portion).
Nutrition Information per Serving.
Calories Fat Protein Carbs Sugar Fibre
326 11.9g 11.4g 48g 25g 16
A source of vitamin C, vitamin A, Iron, magnesium, calcium, omega-3 fatty acids.

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Ingredients available in LloydsPharmacy Stores