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Smoothie Builder

On these warm summer days, a smoothie can be a great refreshing snack or meal replacement.

There are so many different foods that can get hidden into a smoothie, when I was in Morocco years ago I saw avocado in a smoothie and thought that was crazy, now I am not just a massive fan of avocado but also zuchinni and spinach. Don’t dismiss strange sounding ingredients until you have tried them- and it works wonders to get vege into fussy kids and adults!

How to build a nutritionally balanced smoothie that supports the feeling of fullness, cravings & energy:

  1. Add one cup of milk of your choice, coconut water or water to your blender device.
  2. Add a serving of protein, fibre, good fats, super foods and desired extras from the table below. Ice can also be added when you like it really cold.
  3. Blend until smooth. Enjoy!
PROTEINFIBREGOOD FATSUPER FOODSEXTRAS
1 serving pea
protein powder*
1/2 pear1/4 avocado1 TB cacao1/2 tsp
vanilla extract
*Nuzest & Amazonia
are good brands
1/2 banana1/4 cup
coconut cream
1 tsp
maca powder
1 tsp honey or
pure maple syrup
3 TB natural
greek yoghurt
1/2 cup
frozen berries
1/4 cup
coconut flakes
1 TB acai1/2 tsp
cinnamon
1 TB chia seeds1/2 cup spinach,
silverbeet, kale
1 TB peanut butter1 tsp spirulinachunk fresh
ginger root
1 raw egg (fresh)1/2 zucchini 1 TB nut butter1 TB bee pollenlemon juice
2 TB LSA2 TB flaxseeds or
1 TB psyllium husks
1 TB tahini or
seed butter
1 tsp matcha

Here is a few combinations we love in our family:

Creamy Chocolate (Three-year old Frankie's Favourite) - serves one

1 cup Almond milk

1 Scoop of Amazonia Vanilla Protein or 1 TB of Chia Seeds

Handful of spinach (or silver beet with stalk removed)

1/2 Banana

1/4 Avocado

1 TB Cacao

Snickers Smoothie

1 cup milk

1/2 Banana

1 TB peanut or nut butter

1/4 Avocado

1/2 tsp vanilla extract

1/2 zucchini

Berry Protein Smoothie


1 cup coconut water or milk of choice

3 TB natural greek yoghurt (can also add pea protein powder)

1/2 cup of frozen berries

1/2 cup spinach leaves

1/4 cup coconut cream

1 TB chia seeds

1/4 tsp cinamon

(optional mint leaves)

Pina Colada Dream (Dr Roz's fav)

1 cup coconut water

1 scoop Nuzest natural pea protein powder

1/2 mango (or 1/2 Banana)

Small handful of pineapple

Half a zucchini

1/4 cup coconut cream

1 tsp maca powder

 

 

 

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