The Healthy Chef – Teresa Cutter

Smoothies make a terrific quick breakfast or meal replacement any time of day. This is one of my favorite breakfast smoothies.  It contains  antioxidants, protein and omega 3′s to  nourish and support your immune system. Around 1 cup  of strawberries provides 46 calories, 11 g of carbs, 1 g protein, almost no fat and 3 g of fiber. A study published in the British Journal of Nutrition found that adding strawberries to your meals slowed the insulin responses by delaying the absorption of sugars in the digestive tract. Insulin is an anabolic hormone that increases storage of fat, protein and glucose.  It’s main effect in regard to fat is to block lipolysis (oxidation of fat). My favourite way of eating them is simply with a dollop of yoghurt or throwing them into the blender with a  scoop of protein powder and ground flaxseed for a delicious breakfast.

SMOOTHIE BOOSTERS:

TAHINI – High in minerals copper, manganese, calcium, magnesium, iron, zinc and phytosterols that help lower cholesterol support bone health.  Add 1 teaspoon to any power smoothie.

FLAXSEED – High in omega 3 essential fatty acids that are necessary for good health and must be obtained from our diet. EFAs support the cardiovascular, reproductive, immune, and nervous system. Flaxseed is also high in fiber that can help reduce cholesterol and keep you regular.

CHIA SEED – Rich in omega-3 fatty acids, protein, antioxidants and fiber as well as calcium, phosphorus, magnesium, manganese, copper, iron, niacin, and zinc.  Mix one part chia seeds with nine parts water, and leave it for about fifteen minutes, you`ll get a mixture with a gel like consistency that slows down the digestion and absorption of carbohydrates in the system, so you stay satisfied for longer, without peaks in blood sugar. Add ¼ cup Chia gel to any juice or smoothie.

PROTEIN POWDER: These are a great source of amino acids needed to repair, rebuild and support a healthy body. Basically whenever the body is growing, repairing or replacing tissue, protein is involved. A great addition to all power smoothies to increase their amino acid nutrient profile.

CINNAMON – As little as ¼ – ½ teaspoon of cinnamon added to smoothies can help stabilize blood sugar levels and improve insulin sensitivity.

PROBIOTICS –  live microorganisms (good bacteria) that help protect our immune and digestive system allowing the nutrients in our healthy food to be absorbed better into our blood stream. The word probiotic means pro-life; so where possible choose foods that are life giving to your health. Fermented foods such as natural yoghurt and keifir are high in probiotics as are the concentrated powders you can get in any health food store.

250 g strawberries, washed
200 g natural low fat yoghurt  (see note)
1 teaspoon ground flaxseed (linseed)
pinch cinnamon
1/2 cup ice

Combine all the ingredients in a good high speed blender like a vitamix and blend until lovely thick and creamy.
Serve immediately and enjoy.

Protein: 17 g
Carbs: 18.8 g
Fat: 3.4 g
Saturated: 0.4 g
Kilojoules: 771
Calories: 184
Calcium: 484
Fibre: 6 g

Note: for dairy free high protein alternatives, use soy milk or organic silken tofu in place of yoghurt. Other milks such as almond can also be used. Water can be used in place of the yoghurt, however a source of protein must be added such as WPI to make it complete.

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