Smoothies are a delicious and wonderful creation that can be a perfect way to get more vegetables and fruit in your diet.
When making your smoothie think about how many portions of fruit you’re adding and which ones are low or high in fructose. My two considerations when making a smoothie is one, not to have more fruit than I would eat in one go, and two, use low FODMAP and alkali fruits. This way I know I’m making a healthy smoothie.
I find a vegetable fruit mix the best, as the fruit provides the necessary sweetness and the vegetables the bulk and extra nutrients. This green smoothie I have most mornings.
Blending the ingredients does destroy some of the nutrients; there is also research to show that the longer the smoothie is left (ie if you made the day before) the more the nutrients reduce. So try not to over blend and make fresh each morning.
- 1 frozen banana
- 1 frozen kiwi fruit
- 1 cup frozen spinach / or kale
- 1 ½ tsp spirulina
- 2 tbs flaxseed
- 1 tbs hemp seeds
- 1 tbs tahini or sesame seeds
- 1 cup coconut water
- ¾-1 cups water (depending on how thick you like it)
- * I use a dry cup measurer for all my measuring (liquid and dry)
- Put everything in the blender and blitz until its smooth and incorporated.