I recently gave a workshop on Brain Food for TEDx Youth in the Netherlands. The participants selected ingredients that compromises of healthy fats, fibers, antioxidants, proteins, phyto-nutrients and electrolytes to make a smoothie.
Smoothies are a good choice to replenish because you can blend key nutrients making them more digestible, bio-available and hydrating.
Whether you want to boost your energy, speed up recovery post workout or simply a healthy snack, the combination of ingredients in this Energy smoothie will help to bring your body in balance.
Because I am often asked what is the best meal to consume after sporting, I have tweaked the Brain Food smoothie concoction somewhat making it more into a recovery smoothie. To help replenish nutrients, rid the body of lactic acid and decrease inflammation.
Energy Recovery Smoothie Ingredients:
250ml Coconut water
100ml Kombucha tea
½ cup of Strawberries
1/3 of an avocado
Teaspoon of Turmeric
A handful of Kale (or spinach)
½ finger of Ginger
1 tablespoon Raw honey
1 tablespoon Chia seeds
1 scoop of Hemp protein (± whey protein)
Why these key ingredients:
Contains electrolytes including magnesium, potassium, sodium and calcium that are depleted from sweating during your workout. Electrolytes are essential for muscle recovery.
A cultured drink that contains probiotics, essential healthy gut bacteria. Besides supporting digestion, it also supports your immunity because it contains antioxidants, polyphenols, amino acids and various enzymes.
An important antioxidant that helps to rid your blood of lactic acid. Contains iron that delivers oxygen to your body.
Helps to cleanse the blood of lactic acid and thus reduce inflammation. It contains the active ingredient curcumin, a liver detoxifier, anti-inflammatory nutrient and an antioxidant.
A plant-based source of omega-3, protein, calcium, iron and fiber. Because Chia seeds can absorb up to 10 times their weight in liquid this makes them very hydrating and also they help to stabilize your blood sugar levels. With high levels of omega 3 it’s excellent at protecting the body from the effects of inflammation.
Contains monounsaturated fats. Eating a healthy source of fat helps reduce inflammation, repair any damage done to your muscle cell membranes and fight toxic free radical damage.
Is excellent for stimulating digestion and dampens inflammation.
Strawberries (± seasonal berries)
Helps replenish depleted glycogen stores in your muscles. Strawberries are high in antioxidants, vitamin C, iron and fiber that protect your cells from free radical damage and inflammation.
I hope you find this smoothie delicious and that it helps you to recover after sporting.
Ideally you want to drink it within 30minutes of making it, however if this is not possible with your schedule. Don’t be deterred. Make it and drink it when you can.
Enjoy and do share this recipe, let’s all get healthy together!