Getting your five serves of fruit and vegetables a day just got a whole lot easier. Unlike a juice, this smoothie keeps all the fibre intact, and with less fruit than vegetables, it keeps sugar levels to a minimum. Smoothies also reduce food waste – blemish? Who cares, throw it in. I pre-prepare the night before and whiz it up in the morning before I race to work.
Add a delightful creaminess with a spoonful of our beloved avo. See our article to avoid avocado hand injuries. Avocados are loaded with monounsaturated fats, also found in olive oil. It boasts all sorts of health benefits, such as lowering cholesterol, reducing the risk of heart disease, and even offering protection against certain cancers like colon cancer and breast cancer. Avocados are also a very concentrated dietary source of the carotenoid lutein, a phytochemical that protects the eyes against macular degeneration and cataracts. They also contain significant amounts of vitamin K, essential for normal blood clotting; calcium to maintain strong bones; folate to combat against Alzheimer’s disease; and vitamin C to boost the immune system.
Calorie for calorie, dark leafy greens are some of the most nutrient-dense foods on the planet. Dark leafy greens nourish your body with essential vitamins, minerals and phytochemicals to help prevent diseases like cancer and heart disease. Some of the more hard-working greens include spinach and kale.
Both foods of the gods contain significant amounts of vitamin K, essential for normal blood clotting; calcium to maintain strong bones; folate to combat against Alzheimer’s disease; vitamin C to boost the immune system; and Vitamin A which plays an important role in healthy eyesight including night vision and healthy skin
- 1 avocado, coarsely chopped
- 1 Lebanese cucumber, coarsely chopped or 1 Celery stick, coarsely chopped)
- 1 banana, coarsely chopped (old bananas? Chop them up and freeze them. Icy cold and ready for your smoothie)
- 200ml coconut water or milk of your choice (almond, milk, rice, soy)
- 1½ cups (firmly packed) spinach / kale. I use frozen spinach (cheap and keeps it cool)
- 1 cup (firmly packed) mint (old mint? Chop up and put into ice cube blocks, fill with water and freeze)
- 1½ cups ice cubes
- Juice of 1 lime, plus extra wedges, to serve
Blend ingredients in a blender until smooth, pour into tall glasses and ENJOY!
Reference – ABC