Smoothies are a good option, because you don’t need any special equipment to make one, just an ordinary blender. You can easily make a light, nutritious meal with a smoothie by combining fruits and vegetables with a source of protein like soy milk or low-fat yoghurt, which will make you feel fuller for longer. You’ll also retain the fibre in the wholefoods when making smoothies!
This is a nutritious and low-calorie smoothie recipe that I highly recommend you give a go! Kale is rich in iron and calcium that helps the oxygen carrying capacity of the red blood cells and builds strong bones respectively, while blueberries pack a punch of antioxidants to deter free radical damage. Chia adds additional fibre and omega-3 fatty acids to improve digestion and cholesterol respectively, and almonds are bursting with vitamin E also deter free radical damage and keeps your skin healthy.
Ingredients
- 130mL almond milk (can substitute for soy or coconut milk)
- 60g fresh kale leaves, stem removed
- 70g banana, peeled and frozen
- 25g frozen blueberries
- ½ tbsp raw almond butter (can substitute for peanut butter)
- ½ tbsp chia seeds
Method
- Ensure you freeze the banana and blueberries overnight.
- Combine all ingredients in a high-speed blender, and blend on the highest speed until smooth.
- Serve in a chilled tall glass and enjoy!
Nutritional Information (per serving): 200 calories, 6g protein, 30g carbohydrate, 6g fibre, 15g natural sugars, 8g unsaturated fat, 0.5g saturated fat, 85mg sodium.
Recipe by Chef Daniel Frutiger
