BLOG BY RHIANNON LAMBERT

4 Smoothie Recipes To Brighten Your Day

Quick, versatile and full of nutrition, smoothies are a popular breakfast choice for people on the go! Here are my four favourite smoothie recipes from my book Re-Nourish: A Simple Way To Eat Well.

Happy Tummy Smoothie (eases digestion)

There are lots of claims when it comes to foods that help aid digestion. Pineapples contain the enzyme bromelain, which has been shown to decrease inflammation and stimulate the immune system. But it is also linked to a healthy digestion, which, when coupled with ginger, banana, parsley and avocado is good for our tummies!

SERVES 1 (MAKES 500ML)

165ml coconut water (or use a plant-based milk)
1 small avocado, peeled and stoned (about 80g avocado flesh)
handful of frozen pineapple chunks (about 60g)
1⁄2 medium banana, sliced and frozen
handful of parsley leaves (about 5g)
2 tsp ground flaxseeds (optional)
1 tsp grated ginger (if you have a high-speed blender throw in a whole thumb-sized chunk, unpeeled)
juice of 1–2 limes
1–2 sprigs of fresh mint (optional)

METHOD

Add the ingredients to a blender with 165ml water and blend until smooth. Add more water or coconut water if you prefer a thinner smoothie.

Almond Breakfast Smoothie (healthy fats)

I love this smoothie as it’s so thick and creamy. Almonds are rich in healthy monounsaturated fats, fibre and protein; they are also one of the best sources of Vitamin E, which protects your cell membranes from damage, contributing towards healthy skin and a healthy heart.

SERVES 1 (MAKES 500ML)

250ml almond milk
120g frozen raspberries (or use a combination of raspberries, strawberries, blueberries etc.)
1 medium banana, sliced and frozen
30g rolled oats
1 scoop (25–30g) protein powder (I like vanilla in this smoothie)
1 tbsp almond butter 1 tsp ground cinnamon

METHOD

Blend all the ingredients together. This smoothie is quite thick. If you prefer a thinner consistency, add more a little more milk.

Zingy Orange Carrot Smoothie (immunity)

Keep your energy high with this fibre-rich smoothie. Anything orange
is often a good source of beta-carotene (which is converted to vitamin A) and vitamin C. Carrots are also a good source of several B vitamins, vitamin K and potassium so will do more for you than just help you see in the dark! Keep sickness away with this immune-boosting breakfast.

SERVES 1 (MAKES 450ML)

150g yoghurt of choice (vanilla, natural or dairy-free)
handful of ice cubes
1 medium carrot (about 80g), roughly chopped (grate the carrot if you don’t have a high-speed blender)
1 large orange, peeled
small chunk of fresh ginger (or use 1 tsp ground ginger)
30g rolled oats
2 tbsp hemp seeds or ground flaxseeds
pinch of salt 1 tbsp honey (optional)

METHOD

Add all the ingredients except the honey to a blender with 250ml water and blend until smooth. Taste for sweetness and add honey if desired.

BLUEBERRY SPINACH SMOOTHIE (brain power)

Blueberries are super-good for us: low in calories, high in fibre and full of vitamin C, vitamin K and manganese. Blueberries have the highest antioxidant capacity of all commonly consumed fruits and vegetables. These antioxidants are called flavonoids and may help to improve brain function and delay age-related cognitive decline.

SERVES 1 (MAKES 500ML)

125ml milk of choice
135g Greek yoghurt 125g frozen blueberries 1 large frozen strawberry 1⁄2 ripe banana 25g spinach 1 scoop (25–30g) protein powder (optional)
1⁄2 tbsp honey, or to taste (optional)

METHOD

Blend all the ingredients together, adding more milk to thin or honey to sweeten, as needed.

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