Coconut Banana Smoothie

Coconut Banana Smoothie.pngSimple smoothies are one of the best ways to start the morning and they also make the perfect pick-me-up during the day, especially when you are short on time! This smoothie only contains a few ingredients, but every single one of those ingredients brings a serious dose of nutrition to the table!

Coconut water has boomed in popularity in the last few years – and for good reason! Coconut water is the clear liquid found in green coconuts. It is bursting with electrolytes, making it the perfect choice for refreshing your body after a workout. If you consume sports drinks after you exercise then you should consider switching to coconut water. Several sports drinks contain high levels of sugar which is going to be of detriment to your fitness efforts! A cup of this water only contains 46 calories as well as a favourable amount of fibre, protein and a tiny bit of fat!

The combination of fruits in this recipe ensure that you are getting a variety of vitamins, minerals and antioxidants into your diet. They are also (in my opinion!) some of the tastiest fruits available and will satisfy your taste buds!

Coconut Banana Smoothie2.pngTo make this recipe for one person, you will need the following ingredients:

1 ripe banana
300ml of coconut water
1 cup of strawberries
1/2 a cup of blueberries
1 tsp. of spirulina

Simply combine all of the ingredients in your blender and blitz until smooth before transferring to a glass to drink.

This is a recipe from an upcoming course on my e-learning portal, The Flexi Foodie Academy – head there now to check out what’s already on offer!

Superfood Smoothie

Here you have two of my favourite superfoods in one super smoothie! But don’t forget that just like goji berries and raw cacao, you have a few other ‘super’ foods in this one too, such as kale, blueberries, and even lucuma. Essentially, it’s an all-round winner for your health!

Goji berries are one of the best berries you can include in your diet and also bring a touch of colour to recipes. They are especially high in vitamin C and fibre, whilst also being a great plant-based source of iron and vitamin A. They also pack a decent dose of protein and are fairly low calorie.

Blueberries are another fantastic type of berry and are generally more well-known than goji berries. Blueberries are bursting with antioxidants and research has shown that they are particularly good for brain health and the nervous system. Certain studies have even suggested they can help to improve memory function. When you freeze blueberries you will preserve the nutrients within, so it’s always a good idea to stock up when they are in season and enjoy throughout the year. A one cup serving of these berries will provide your body with ample vitamin K, manganese, vitamin C, fibre and copper, among many other health boosting vitamins and minerals.

Superfood Smoothie2To make enough of this super smoothie for one or two people, you will need the following ingredients:

1 tbsp of goji berries
2 cups / 16fl oz / 450ml of coconut water
1 banana, peeled
1 tsp of lucuma powder
1 tsp of raw cacao
1/2 cup / 2oz / 55g of blueberries
A handful of kale

You will first need to pre-soak the goji berries in a bowl of cold water for ten minutes before draining and rinsing. You can then place the berries in a blender with the rest of the ingredients and blitz for one to two minutes, or until smooth. Serve immediately and enjoy!

This is one of the recipes from my book – Eat Real Foods – which was released this week!!! You can order your copy in the UK by clicking here and order your copy in the U.S by clicking here!

Hemp Seed Smoothie Bowl

Think of this as almost like a chocolate milkshake but one that is actually filled with all things good! You might think that this is impossible…..but give this one a go and I think you’ll agree it’s thick, creamy, and slightly chocolatey too!

If you haven’t heard the hype about hemp seeds yet then you are certainly missing out! They are loaded with goodness, from healthy fats to an abundance of protein and essential nutrients. The omega-3 fatty acids found within hemp seeds are great for nourishing your mind as well as your heart. This kind of fat reduces inflammation in the body as well as promoting cognitive function and memory. For this reason, having one of my hemp seed smoothie bowls first thing in the morning can really help you to start the day with your best foot forwards!

Hemp seeds are also amazing because they contain all of the essential amino acids. This makes them a complete source of protein which is fantastic for those on a purely plant-based diet. Just three tablespoons of these seeds equates to 10 grams of seriously high-quality protein!

Hemp Seed Smoothie Bowl2To make this smoothie bowl for two people, you will need the following ingredients:

2 cups / 5oz / 140g of spinach
2 cups / 5oz / 140g of kale
1/2 a cucumber, roughly chopped
1 ripe banana
1/2 an avocado, peeled and de-stoned
1 tbsp of hemp seeds
1 tsp of spirulina
1 cup / 8fl oz / 225ml of coconut milk
1 tbsp of raw cacao
A handful of ice (optional)

Hemp Seed Smoothie BowlTo make this smoothie bowl, all you need to do is place all of the ingredients (except the ice) into a blender. You can then blitz for approximately two minutes, or until the mixture becomes thick and creamy.

If you want to chill the smoothie, you can then add the ice to the blender and blitz again. Once everything is combined together, spoon it into bowls and serve immediately.

This is one of the recipes from my book – Eat Real Foods – which was released this week!!! You can order your copy in the UK by clicking here and order your copy in the U.S by clicking here!

Apple and Avocado Smoothie

Apple and Avocado SmoothieThis is a great smoothie for a quick breakfast or for an energising snack. Once you try it you will be left with no doubt that this smoothie rocks! Having a healthy smoothie for breakfast is such a great way to start the day and can be much quicker than preparing a meal. It can also help you get large amounts of nutrients from one quick drink!

Although I often use avocado in my recipes and frequently talk about their benefits, I would like to re-touch on the health benefits of eating them every day! Research has shown that people who eat avocados tend to have a much higher nutrient intake than those who don’t and are also likely to have a lower BMI. Check out the following five reasons why you should eat a whole avocado every day!

  • Avocados  are a great source of heart healthy fats. This type of fat can reduce the risk of cardiovascular problems as well as lowering cholesterol levels.
  • Eating an avocado every day can help to manage your weight and even support weight loss. They will leave you feeling satisfied for longer which means you are less likely to snack between meals.
  • Avocados are useful for managing blood sugar levels which means they will help to lower your risk of developing diabetes.
  • Chronic inflammation in the body can cause a wide range of health problems. Eating avocados helps to fight inflammation thanks to the oleic acid contained within. This compound is also found in olive oil.
  • Avocados contain a healthy dose of vitamin K which is essential for building strong bones.

Apple and Avocado Smoothie2Getting avocado into your diet every day doesn’t have to be difficult and including this smoothie will help you on your way!

To make one for yourself, you will need the following ingredients:

1/2 an avocado, peeled and de-stoned
1 green apple, roughly chopped
1 cup / 8fl oz / 225ml of coconut milk
1 cup / 2 1/2 oz / 70g of spinach
Juice of 1/2 a lemon
3 ice cubes

All you have to do is place all of the ingredients in a blender and blitz until smooth. When blending with ice it is best to start on a low speed and gradually speed up. Alternatively you can blitz it first and serve over ice. Enjoy!

This is one of the recipes from my book – Eat Real Foods – which was released this week!!! You can order your copy in the UK by clicking here and order your copy in the U.S by clicking here!

Coconut Breakfast Bowls

What better way to combat Monday morning and start the week properly then with a seriously tasty and incredibly healthy Coconut Breakfast Bowl! This is my absolute favourite breakfast treat and is one of the first things I tuck in to on at least three occasions during the week! It’s not just a favourite of mine but also of all four of my kids and is so simple to make that even my oldest at 14 can easily prepare a bowl for the entire family – when she’s feeling helpful that is!

coconutbreakfastbowls3Across all of the Pacific Islands, palm trees are known as ‘The Trees of Life’ and they believe that coconuts are the cure for all illness. Whilst this may not actually be true, coconuts are fantastic for the immune system as they’re anti-viral, anti-bacterial and anti-fungal – essentially they have the capacity to kill of harmful things which threaten your body. Not only this but they’re also totally delicious and a nutritious source of vitamins, amino acids, minerals and fibre. Add to this that they’re loaded with calcium, magnesium and potassium as well as containing a high concentration of electrolytes. I could go on and on and on about these amazing fruits, however instead here is the recipe to make Coconut Breakfast Bowls by yourself. The ingredients listed below are enough to feed two but you can always double up if you have more mouths to feed!

coconutbreakfastbowls2

Handful of chopped, fresh coconut
1/2 a banana
1/2 an avocado
1/4 a cucumber
A handful of blueberries
2 dates, de-stoned
8 basil leaves
The juice of 1 lime
1 inch piece of ginger
1 cup coconut water

All you have to do is combine all of the ingredients together in a food processor and blend together! No mess, no fuss then you can serve in a bowl and enjoy!

If you’re looking for a fantastic way to cleanse your body and increase your energy levels then check out my 21-Day Green Smoothie Challenge!  By just including one smoothie a day in your diet you can soon get your body working and looking the way you want it to. With improved energy and a healthier body you’ll also notice that your ability to focus will also improve and you’ll experience better moods.

coconutbreakfastbowls4Having a diet that contains a decent amount of fresh fruit and vegetables is such a great way to maintain your general health and contrary to popular belief it doesn’t have to be difficult or overly expensive. By removing processed, fatty foods from your diet and replacing them with healthier, natural alternatives, you will readily be able to notice that difference in yourself and your attitude to the world around you!

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