These tried & tested smoothie recipes are truly to die for! So delicious in fact, that you won’t believe they’re nutritionally packed and take less than five minutes to make.
At Wellnation Clinics, we’re always on the lookout for new and exciting recipes which incorporate nutrition into our daily lives. So last week, when a group of Endeavour College Naturopathy students came up with some wonderful smoothie recipes, we just knew we had to share them with you.
These smoothies are perfect for people with busy morning schedules, as they take less than 5 minutes to create and give you the necessary vitamins and minerals to get through the day.
Lean & Green
1 scoop Super Greens Powder
Handful of spinach leaves
½ an avocado
1 or 2 leaves of kale
A few grapes
1 cup coconut water
½ Lebanese cucumber (or equivalent)
1 frozen banana
1 scoop whey
1-2 tablespoons chia
1 tablespoon coconut oil
1 cup nut milk
1 tablespoon shredded coconut milk
1 tablespoon blueberry powder
1 frozen banana
1 tablespoon soaked chia
1 tablespoon coconut milk
½ tsp cinnamon (or equivalent in quill)
1 cup coconut milk/nutmilk
½ handful shredded coconut milk
1 scoop whey protein
A word on chia seeds
By Pamela Jones, Nutritional Medicine Student
For such little seeds, chia seeds certainly pack a nutritional punch. Chia seeds contain the highest levels of omega-3 fatty acids, dietary fibre, protein and antioxidants of any plant based food. They contain all nine essential amino acids making them a complete protein – good news for vegetarians and vegans. Chia seeds, native to South America but now also grown in Australia, are gluten free and come with high concentrations of micronutrients such as calcium, iron, magnesium, phosphorous and potassium, as well as other important phytochemicals. The fibre in chia seeds helps to control blood sugar regulation by slowing the conversion of carbohydrates into glucose and the omega-3 ALA in chia seeds helps lower cholesterol. There are many reasons to include this healthy whole food in your diet.
A word on coconut oil
By Zehra Ulgen, Nutritional Medicine Student
Coconut oil contains saturated fats that medium-chain triglycerides (MCT’s), which unlike long-chain saturated fats found in animal foods, are digested slightly differently. Once eaten they go straight to the liver from the digestive tract, and are used as an immediate energy source rather than being stored as fat, or turned into ketone bodies. The MCTs can aid weight loss by increasing your metabolism and the ketone bodies can reduce the appetite. The high energy density of fats, lead to reduced hunger and sugar cravings and the consumption of less calories. MCT’s reduce the risk of type 2 diabetes and insulin resistance by converting the fats into instant energy, reducing fat storage and improving insulin resistance.
The healthy fats in coconut oil, lauric acid, capric acid and caprylic acid all contain antibacterial, antifungal and antiviral properties that all help to boost the immune system. Coconut Oil has also been found to aid digestive issues, the anti-microbial components can have a soothing effect bacteria or parasites and can reduce bloating, pain, or even irritable bowel syndrome. Cooking with coconut oil is ideal as it has a higher smoking point than other vegetable oils, meaning when heated it does not oxidise and become carcinogenic. We can also benefit from coconut oil on the outside, as it is very hydrating for the skin, reducing the appearance of fine lines and giving you a healthy glow. All you need to start with is a teaspoon a day and increase to a maximum of 4 for all the benefits.
Definitely going to try the Berry Surprise Smoothie – YUM!