The Healthy Chef – Teresa Cutter

In the mornings, I’m often pulling out my Vitamix and whipping up a healthy power smoothie for breakfast.  It’s a great convenient way of getting a good intake of fresh fruit and veg as well as a good antioxidant, protein and fiber hit before I start work for the day. I try and vary the smoothies I make each day and use different types of whole fruits or vegetables that will help boost the immune system, and fill me up with plant based fiber. Fiber speeds up the movement in the intestinal tract and is great for treating digestive disorders; it also delays glucose absorption keeping blood sugar more stable. When I make my smoothies, I often make them up as complete meal replacements, so I make sure I boost them up with extra nutrients such as omega 3 and protein, so much better then a store bought option because you know exactly what’s in it. If you want a touch of sweet, add natural sweeteners such as stevia, honey or fresh dates.

MY TOP SMOOTHIE BOOSTERS

OMEGA 3
Found in foods such as fish oil, linseed (flaxseed), chia or walnuts.  They are absolutely essential in your diet and will support your health in every way such as reduce inflammation, nourish the brain, help with fat loss and protect the heart.  Add 1 teaspoon of the above into any smoothie.

PROBIOTICS
Good bacteria that help protect our immune and digestive system allowing the nutrients in our healthy food to be absorbed better.  Found in fermented foods such as yoghurt or as a powder.  Add 1 teaspoon of probiotic powder or 100 g natural organic yoghurt with live cultures to my smoothie.

PROTEIN
I like to keep my protein options varied and interesting. Organic milk and yoghurt as well as nut milks are a great addition to all smoothies.  Protein based powders such as whey or vegetable based protein powders that come from pea, hemp, quinoa or rice are also great.

BERRIES
Low in calories and high in antioxidants. A study published in the British Journal of Nutrition found that adding strawberries to 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).  Throw frozen or fresh berries into any smoothie.

Serves 1

250 g (2 cups) mixed frozen berries
1 tablespoon goji berries
1 small red apple, chopped with the skin – you can also use 1 orange, peeled
200 g natural low fat yoghurt with live cultures
150 ml (2/3 cup) water
1/2 teaspoon vanilla bean extract
1 teaspoon ground linseed (flaxseed) or flaxseed
a little sweetener such as stevia or honey if required

Combine all the ingredients into a high speed blender like a Vitamix.
Blend until smooth and creamy.
Serve immediately and enjoy.

Protein: 17.3 g
Carbs: 31 g
Total fat: 2.5 g
Saturated: 0.2 g
Calories: 208
Kilojoules: 917
Fiber: 9g

Notes: Banana can replace apple in this recipe. Apple juice can replace water in this recipe.
Boost protein by adding 1 serve vanilla protein powder

Print

Share This

Tweet