Powerhouse smoothies that will boost your well-being

Try as we might, we may not be fixing ourselves nutrient-rich meals every day of the week, or getting enough body- and brain-boosting hydration. How brilliant, then, that a well-crafted smoothie can be a shortcut to both. Throw in some powerhouse foods and that silky drink makes the leap from happy hydrator to well-being wonder.

 

Why smoothies?

 

Smoothies feature a blend of whole foods, thus helping you retain all the essential vitamins and minerals in your fruits and vegetables, including fibre, which helps to keep your gut happy. Plus, smoothies make a brilliant vehicle for extra nutrients found in protein-rich nuts and nut butters, plant milks, spices, and more.  They can also be cost-effective. While they’re best consumed fresh on the day you make them, you can toss in frozen fruit and vegetables (added bonus: the smoothie will be instantly chilled). Read on for our favourite smoothie recipes that are designed to boost your well-being.

Rise and shine with the Easy Green

Everyone should have an energising green favourite to kick-start the morning. This recipe from naturopath Sarah Bowles-Flannery (sarahbowlesflannery.co.uk) is a template for a menu of great green smoothies. "I make my mine with a ratio of two portions of fruit to one of greens, then add vitamin C powder," she says. "Any way I can squeeze extra immune-boosting vitamin C into the day makes me happy.’

• 2 different fruits, such as avocado, apple, berries or banana

• 1 big handful deep greens, such as spinach, kale, watercress, or rocket.

• 1⁄2 tsp vitamin C powder

• Throw in a little filtered water and a few ice cubes before blending until smooth.

Why so good? Ingredients such as avocado—with healthy anti-inflammatory fats—and dark greens make this rich in energy-boosting iron. The vitamin C powder also prevents it from going brown too quickly.

CURB CRAVINGS with cashew and cocoa

Longing for a mid-afternoon sugar hit? Instead of reaching for the nearest chocolate bar, sip this creamy smoothie from Sarah Bowles-Flannery.

• 1 cup cashews

• 2 cups filtered water

• 1tsp cocoa powder

• 1⁄2 tsp cinnamon

• 1⁄4 tsp vanilla powder

• 1 or 2 medjool dates

• Pinch Himalayan salt

• 1 tsp maca powder (optional). Soak the cashews in the filtered water for about 30min, then blend everything (including cashew water) together.

Why so good? Cashews add healthy fats and proteins to stabilise blood sugar—key to reducing cravings. Cocoa powder contains theobromine and magnesium to help elevate mood. Medjool dates add minerals and fibre. Maca, an adaptogen herb that you can find in health stores, nourishes the adrenal glands, which helps balance hormones and build good energy. Plus, it tastes just as good as any snack.

Beat brain fog with berries and ginger

There’s no debate—hydration is important for the brain; water helps brain cells communicate with one another and clears out toxins that can prevent brain function. So, a hydrating smoothie can help prevent that foggy feeling. "Adding fruits rich in antioxidants, such as raspberries and blueberries, may also offer some protection against an ageing-related dip in cognition," says nutritionist Rick Hay (rickhay.co.uk).

• 2 cups raspberries or blueberries (fresh or frozen)

• 1 cup spinach

• 1 tsp cinnamon

• 2 tsp chia seeds or linseeds

• Small piece ginger or pinch powdered ginger

• 200 ml hemp, rice, oat or almond milk. Blend together and pour.

Why so good? Alongside antioxidants, spinach is rich in magnesium and B vitamins to soothe and energise the mind. Cinnamon helps regulate blood sugar to keep mood steady, while plant milk provides phytonutrients (plant compounds that work with other nutrients to promote good health).

Ease menopause symptoms with the Hormone Helper

Could a smoothie even soothe the sweats? Nutritionist Marjorie Grice (nourishinsideout.co.uk)—who specialises in menopause—recommends one that will start your day the right way: "Adding cauliflower may seem odd, but it blends well, is easier to swallow than many green smoothies, and has just as many benefits."

• 1 cup coconut milk

• 1⁄4 cup cauliflower

• 1⁄4 cup spinach

• 1⁄2 cup frozen red berries, such as strawberries, or cherries

• 1⁄4 avocado

• 1 tsp ground flaxseed

• 2 tbsp nut butter or 2 scoops vanilla protein powder. Combine all the ingredients in a blender.

Why so good? Spinach is rich in folate, which may reduce hot flushes, while red berries have high levels of vitamin C to support collagen in skin and joints (about 30 per cent of collagen is lost at the start of menopause). Flaxseeds have phytoestrogens, which gently mimic oestrogen, and nut butter provides protein.

Recover post-workout with Oat-so strong

Herbalist and Neal’s Yard Remedies brand ambassador Tipper Lewis came up with this reviving drink, perfect for when you’ve come back from a run or class.

• 600 ml oat milk

• 1 tsp maca powder

• 1 tsp ashwagandha powder

• 1 tsp hemp powder

• 1 handful jumbo oats

• 1 handful blueberries

• 1 banana

• 2-4 tsp maple syrup, to taste. Place all the ingredients into a blender and whizz until smooth and creamy; serves two.

WHY SO GOOD?

It’s packed with nutritional powerhouses: iron-rich maca is used for strength and stamina, adaptogenic ashwagandha for energy and endurance and hemp for repair and muscle growth.

Drift into sleep with Bedtime Banana

Smoothies aren’t just a morning affair – this classic bedtime blend could be your ticket to dreamland.

• 1 banana, peeled

• 250ml unsweetened almond milk

• 7 almonds

• Blend all the ingredients together.

 

Why so good? Every ingredient has a meaningful relaxant. Thank bananas for feel-good tryptophan and potassium; and almonds for relaxing magnesium.

Do you need protein?

Milk whey protein powder has long been used by fitness fans to build muscle mass and aid recovery. But nutritionists are now keen on plant protein powders, such as hemp and peas, great for curbing cravings and balancing blood sugar.

Smooth Operators

These ingredients can give your smoothie an extra boost...

Add up to 1 tsp daily to your juice or smoothie:

• Baobab—for skin, energy, and reducing stress.

• Spirulina—for energy and blood sugar balance.

• Chlorella—for immunity and digestion.

Add up to 1-2 tsp to your smoothie:

• Flaxseeds—for digestion and blood sugar.

• Chia Seeds—for skin health, energy, and digestion.

 

 

Add up to 1 tsp or 1 small piece to your smoothie:

• Cinnamon—for blood sugar balance and cravings.

• Ginger—for digestion, bloating, and cramps.