Words: Vicki Ravlich-Horan | Photography: Ashlee DeCaires

The anatomy of a healthy smoothie

Sweetness
FruitBananas are a classic in smoothies because they add a creamy texture and natural sweetness. Apples are a great addition to non-creamy smoothies, especially green smoothies. Berries add great flavour and a boost of antioxidants.

Medjool dates are sweeter and softer than regular dried dates, and with a rich caramel flavour they are the perfect addition to some smoothies. They also provide a hit of magnesium.

Don’t forget your veg! Spinach and kale are both surprisingly neutral tasting when blended. Even if they turn things green, they won’t affect the taste too much.

Protein
Ensuring your smoothie has a good portion of protein will keep you fuller longer.
Low fat yoghurt provides a dose of protein and calcium, plus the yoghurt offers digestion-friendly probiotics.

Nuts are another source of protein as well as healthy fat. To get the most out of your nuts make sure you soak them first.

Liquids

Milk delivers protein and calcium but if you don’t do dairy oat, coconut or almond milk are good alternatives.

Bone broth, like locally made Restore Bone Broths, is a nutrient dense liquid which will add collagen, vitamins, minerals and amino acids.

Green tea enables you to include some antioxidants to your smoothie where you may have simply used water. And if you are looking for the best you can’t beat Zealong’s locally grown organic teas!

Tip – Studies show a thicker smoothie will keep you fuller longer and the best way to create a thick shake is to add ice, so freeze your bone broth, green tea and fruit or simply add ice cubes.

 

RESTORE GREEN SMOOTHIE

Recipe: Rebecca from Restore Bone Broth

This refreshing green smoothie is the perfect way to add a nutritional boost to your day, support your liver, heal your gut and cool off over summer.

1 big bunch of fresh spinach and/or kale (remove stalks)
½ cup fresh pineapple
½ banana
1 tbsp pumpkin seeds (soaked)
1cm fresh ginger
1cm fresh turmeric
small sprig of parsley
up to 50mls Restore Chicken Bone Broth
juice from ½ lemon
coconut water and/or water

Blend

Rebecca’s Tip: This super quick recipe is enough for two smoothies, so I like to pour the remainder into a glass bottle and pop it in the fridge for my afternoon slump!

 

SNICKERS

Recipe: Vicki Ravlich-Horan

This perfect mid-afternoon smoothie will satisfy the need for a sweet treat the right way.

1 banana (frozen)
¼‒½ medium ripe avocado
2 tbsp peanut butter
2 tbsp raw cacao
¾ cup milk (just enough to cover ingredients in the blender)
1‒2 medjool dates
1 tsp vanilla extract

Blend and garnish with cacao nibs.

Raw cacao is made by cold-pressing unroasted cacao beans, as opposed to cocoa powder, which is processed using high heat. While the end result may taste very similar, raw cacao retains a high level of antioxidants, iron and magnesium. Find cacao at (insert stockists)

 

TROPICAL STORM

Recipe: Vicki Ravlich-Horan

This dairy free/vegan smoothie screams summer, combining tropical fruit with a hint of coconut creaminess reminiscent of a pina colada.

¼ cup raw cashews
¼ cup water
1 cup pineapple
½ cup mango
½ cup strawberries
½ cup spinach
½ cup coconut milk

Soak the cashews in the water for at least half an hour or overnight in the fridge. Add the soaked nuts and water with the remaining ingredients and blend.

 

BERRY BREAKFAST

Recipe: Vicki Ravlich-Horan

This is a great way to start the day!

¼ cup raw almonds
¼ cup oats
1 tbsp chia seeds
½ cup water
¼‒½ cup milk
½ cup yoghurt
1 cup frozen berries
1 banana

Soak the almonds, oats and chia seeds in the water, preferably overnight. Blend the soaked nuts, oats and seeds with the remaining ingredients.

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