This is a simple to make and filling smoothie that is perfect for breakfast.
I love smoothies that are quick to make with minimum chopping and peeling involved, but still filling and yummy. This one is one of my favourites as it goes down well with the kids too!
This is how you do it:
Put the following in a good high speed blender and mix until smooth.
500 ml (2 cups) of brown rice drink (Rude Health) or you can try oat milk.
1 Tbsp tahini
100 gram fresh spinach or roman lettuce
1 avocado
1 banana
5 pitted dates (I use organic ready pitted ones from Sainsburys)
1 Tbsp shelled hemps seed
1 Tbsp chia seeds
What good does it do to your body?
TAHINI contains more protein than milk and most nuts. It's a rich source of B vitamins and can help you boost energy and brain function. It also contains vitamin E which can protect against heart disease and strokes. Plus, it contains magnesium, iron and calcium.
AVOCADOS contain vitamins (folate, vitamin B6, C and E), minerals (such as potassium), antioxidants (lutein and zeaxantin which are good for your vision) and healthy fats. Avocados are high in insoluble fibre that makes you feel full for longer and can prevent constipation.
BANANAS contain the mineral potassium which helps muscles to contract and nerve cells to respond. It also helps maintain fluid levels in the body and can help lower your blood pressure.
SPINACH is a great source of vitamin A, Bs, C, E and K. Leafy greens are known for their folate content which is important for maintaining a healthy heart, making blood cells in bone marrow, producing DNA and RNA and converting carbohydrates into energy. It also contains magnesium and potassium.
DATES are good natural sweeteners and are high in fibre, antioxidants and minerals such as potassium, magnesium, copper and manganese.
HEMP SEEDS are very nutritious and contain over 30% fat (omega 3 and 6). They are high in protein and also contain a number of important minerals.
CHIA SEEDS are high in protein, fibre and healthy omega 3 fatty acids. They are also a good source of calcium.
General smoothie tips:
Use a good blender so it doesn't end up lumpy.
Use ripe fruit to get the best possible taste.
If you struggle to find ripe bananas, buy a bunch of green ones and when they are ripe, peel and cut them into a few pieces and put in the freezer in a container. Then you can just pick some out whenever you fancy a smoothie!
Buy frozen avocados and take out a half or two halves when you start making the smoothies. By the time you've added the other things it will have defrosted enough to be able to cut into 4 pieces and add to smoothie
I save old glass jars with lids and use them for keeping smoothies in the fridge. If you don't put a lid on, it will start to oxidise and look at bit brown and ugly on the top.
Smoothies keep well for 2-3 days, so I tend to make big batches and then drink them for the next 2 days or so.