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.
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
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