Tip of the day – Healthy Smoothie Prep

As many of us are working from home, this is the perfect opportunity to build keystone wellbeing habits. One of the simple habits we are recommending at Health@Work to support immunity during Coronavirus, is to aim for one healthy smoothie a day.

With these DIY smoothies, you’ll be consuming high-quality protein, fibre, good fats, antioxidants as well as them being extremely tasty.

All you have to do is follow the easy steps below. We understand that due to shopping restrictions it may not be possible to use certain ingredients, therefore you can use a number of preferred alternatives or miss certain steps if you need to.

Step 1: Wash your hands and get the Ice

• Use 1-4 cubes for a thinner shake
• Use 5-10 cubes for thicker shake

Step 2: Pick your fruit

My favourites are strawberries, bananas, and blueberries. For a thick shake, best to go with frozen over fresh. But feel free to throw anything in here, usually 3 items.

Step 3: Toss in some spinach or celery

You must be thinking, veggies in a smoothie? Spinach and celery are actually great vegetables to put in a shake. The best thing about them is that you won’t even taste it.

Step 4: Scoop some protein, if you have it

Add 1 or 2 scoops of a protein powder of your choice. Here are two of our favourites:

• Bio-Trust Low Carb Protein Powder
• Sun Warrior Protein Powder (Vegan/Vegetarian)

Step 5: Select a nut or seed

Don’t worry if you do not have these, it is something you can consider on your next essential shop. Aim for 1/3 of a small cup of nuts/seeds per shake. Make sure you choose something you’re not allergic to.

• Nuts: walnuts, cashews, almonds, Brazil nuts, hazelnuts, nut butter, dried coconut flakes
• Seeds: flax, hemp, pumpkin seeds, etc.

Step 6: Pour in some liquid

The amount of liquid depends on the consistency you prefer. If you have a weak blender, more liquid makes it easier to blend.

• Water
• chilled green tea
• Full fat milk alternative (almond, rice, coconut)
• Shot of espresso (great as a pre workout boost)

Step 7: Choose your topper

This step is optional, but it nicely finishes off any shake.

• Dark chocolate
• Ground coffee beans
• Coconut, oats, granola
• Cinnamon, vanilla extract

Step 8: Blend and enjoy

If your blender has a smoothie option, use this. If not, I recommend blending for between 30 – 60 seconds depending on ingredients used. Repeat this until you get your desired consistency.

Additional Information

Feel free to double up on ingredients and make an extra one for your partner, family member or isolation buddy.

This is a great way to get children to drink a good portion of their protein, minerals, vitamins and fibre. For a child’s serving, half the drink measure as this will keep sugar content down.

Healthy Smoothie Recipes

Blueberry Shake Ingredients

• 1-4 ice cubes
• 1 handful of blueberries
• 1 handful of spinach
• 2 scoops vanilla protein powder
• 2 tbsp flax seeds
• 2 tbsp raw cashews
• 1 cup almond milk (unsweetened)
• 1 tsp pure vanilla extract
• 1 pinch cinnamon

Combine all ingredients into a blender and blend on high until mixture is smooth and creamy.

Mixed plus Shake Ingredients

• ½ handful of frozen raspberries
• ½ handful of berries
• 1 handful of spinach
• 2 scoops vanilla protein powder
• 2 tbsp ground flax seeds
• 2 tbsp raw cashews
• 1 cup of full fat milk

Combine all ingredients into a blender and blend on high until mixture is smooth and creamy.

Crunchy Nut Shake Ingredients

• 1-4 ice cubes
• ½ handful rolled oats (replaces fruit)
• 1 handful of chopped celery
• 2 scoops chocolate protein powder
• 2 tbsp. ground flax seeds
• 2 tbsp. natural crunchy peanut butter
• 1 cup of full fat milk

Combine all ingredients into a blender and blend on high until mixture is smooth and creamy.

Chocolate Peanut Butter Shake Ingredients

• 1-4 ice cubes
• 1 banana
• 1 handful (or 5 stalks) celery
• 2 scoops chocolate protein powder
• 2 tbsp ground flax seeds
• 2 tbsp natural peanut butter
• 1 cup full fat milk

Combine all ingredients into a blender. Blend on high until mixture is smooth and creamy. Don’t freak out about the celery – you won’t even taste it.

Strawberry Banana Shake Ingredients

• 1-4 ice cubes
• ½ banana
• ½ handful of strawberries
• 1 handful of spinach
• 2 scoops strawberry or vanilla protein powder
• 2 tsp ground flax seeds
• 1 cup full fat milk

Combine all ingredients into a blender. Blend on high until mixture is smooth and creamy.