Drink your greens! Having a smoothie in the mornings helps me to start the day with a Bang. I feel I start with a win. Vegetable intake. Check!
When you blend fruits & vegetables, it makes the nutrients more digestible and bio-available. So we tend to consume on average more of the good stuff.
Commercially bought smoothies tend to be fruit-based, therefore filled with processed simple sugars. Not the ideal way to start your day or even as a snack. When we consume simple sugars, it disrupts the microbial ecology of our gut (our gut bacteria), it makes us feel fatigued and we tend to crave even more sugars. A vicious cycle.
A properly made smoothie includes a mix of phytonutrients (plant nutrients from fruits and vegetables). It’s key to get the right ratio of fruits and veggies. If you are new to drinking your greens, then start with a 1:1 ratio, equal fruits to vegetables. If you a #Eat4Energy lifestyle Pro 😉 then try 1:3 fruits to vegetables.
To your smoothie, you can also add some healthy fats from avocado, coconut oil, nuts&seeds or seed oil and protein from chia seeds, protein powder, nut-milk.
To boost your energy, speed up recovery post-workout or simply as a healthy snack, smoothies are nutrient dense and degood choice to replenish. the combination of ingredients in this Energy smoothie will help to bring your body in balance.
I recently gave a workshop on Brain Food for TEDx Youth in the Netherlands. The participants selected ingredients that compromises of
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:
A handful of Kale
250ml Coconut water
100ml Kombucha tea
½ cup of seasonal berries (strawberries)
1/3 of avocado
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.
Kale (± spinach)
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!
As always, Kyrin xo