Five-A-Day Smoothie

 

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I’ve recently been trying to get back into green smoothies. Although I don’t think they should be drank as a meal replacement on a regular basis, I do think they can be a good way to get an extra quantity of vegetables in. According to one of my Nutrition lecturers we should be eating 9 fist-sized portions of fruit and vegetables a day, which is quite a lot – at least 2-3 fist-sized portions per meal. I hate being prescriptive so I prefer to think about this in terms of as much veg as possible in a day. I also really hate weighing and measuring my food and prefer to be instinctive with my meals, which means some meals there’s an abundance of veg, some meals there’s just one serving. So having a green smoothie is an easy way to just get some veg in there. Plus I’m not always hungry first thing in the morning and would rather whip up a quick smoothie and get going with work, and then an hour or two later make some breakfast.

It’s worth repeating, again, that this is not designed to be a meal replacement or a replacement for usual vegetables with meals – so no having a piece of steak and no veg. I made this in my largest Nutribullet cup and it makes enough for two servings, so you can either share it or drink one serving in the morning and keep one serving in the fridge for the afternoon. Incidentally, Tesco sells frozen avocado halves, skin and seed removed, which is brilliant because it’s way cheaper than buying them fresh and saves half the hassle (and bonus: avocados are on the Clean Fifteen list, which means you don’t need to worry about getting organic!). You can chop them up while frozen (they are quite hard so take the avocado out ten minutes before you start prepping for the smoothie and do the avocado last) or you can take them out of the freezer the night before and leave it in the fridge to defrost. If you’re using fresh avocado you might need less water.

Ingredients. Serves 2.

  • 1 apple
  • 1 carrot
  • 1 large handful of kale
  • 1/4 cucumber
  • 1/2 avocado
  • 1 lime
  • 1 thick slice fresh ginger
  • 2 sprigs mint, leaves picked
  • 1 tablespoon Great Lakes collagen (optional)
  • 300ml coconut water or filtered water (start with 250ml and add the extra 50ml if it’s too thick)

Method:

  1. If you’re using a Nutribullet or similarly powerful blender, you can just chuck everything in and let it do its thing. Make sure you blend it thoroughly so there are no bits!
  2. If you are just using a blender jug on a food processor, you won’t get it so smooth but it’ll still be drinkable! Add the kale and water first and blend well. Then add the rest of the ingredients and blend to as smooth as you can.

Note: If you have to have this as a meal replacement, add a scoop of protein powder and replace some of the water with coconut or almond milk.

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3 comments

  1. With you on this all the way. Great for an added boost but not an everyday thing for me! Though I was once told that no matter how much veg you put in it can still only count towards 2 a day. Think I’d like to read into that more! After having one nearly everyday while I was ill a few weeks back I haven’t had any since and back to my eggs and veg or oats. Love the idea of putting whole carrots in, haven’t tried that yet. Sounds lovely.

    1. Ooo I’d not heard that but that’s really interesting! I sway between thinking I should have a smoothie everyday and thinking that it’s not so good. It is a good way to get other stuff in, I usually add collagen for instance!

  2. Recipe sounds great! I like the idea of “as much veg as possible in a day”. I heard Kelly Starrett say something very similar in a podcast recently, where his family has a veggie smoothie (if I’m not wrong, after breakfast).

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