C or smoothie bowls in your local cafes or in your newsfeeds . The reason for their upward-spiraling
SUMMER RECIPE :
GLORIA CABRERA , APD Gloria is an Accredited Practising Dietitian and qualified Personal Trainer , who loves food , nutrition , cooking , fitness , and helping others improve their health . She works in private practice helping clients with weight management , pre and post surgery weight loss , and chronic health conditions . To find out more about Gloria visit www . nutritionsavvy . com . au
NICKIE HURSTHOUSE Nickie is the founder of The Good Wolf Manifesto , which is designed to teach people about feeding their body and mind through a balanced diet and lifestyle . For more recipes from Nickie , go to http :// thegoodwolfmanifesto . com
TOP TIPS FOR SIMPLE SUMMER SMOOTHIES
Nutrition expert Gloria Cabrera helps you create simple but healthy smoothies .
hances are high that you ’ ve seen green smoothies
C or smoothie bowls in your local cafes or in your newsfeeds . The reason for their upward-spiraling
popularity is probably because , not only are smoothies delicious , but they can be made using any number of ingredients ; from quite exotic ( spirulina , acai , maca powder ), to super simple ( berries , mango , bananas ).
Have you ever wondered exactly how healthy these trendy concoctions really are ? Or whether there are essential ingredients to making a smoothie that is as delicious as it is nutritious ? And do you really need to add fancy ‘ superfood ’ ingredients , to make your smoothies truly healthy ? Let ’ s find out .
The key to making a good smoothie ( drink or bowl )
There are numerous healthy ingredients that can be used when making a smoothie and not just kale ( nothing against kale !). Think fresh berries , oats , high fibre seeds ( i . e . chia or linseeds ), cinnamon and more . Use the below chart to help you build a smoothie that will be equally welcomed by both your tastebuds and your health .
Ingredient
Begin with fruit
Examples
Fresh or frozen berries , banana , mango , lemon , lime , pineapple , watermelon , stone fruit
Know what goes in
Smoothies are a great place to combine many healthy ingredients , but you do need to be cautious of those purchased off the shelves or in cafes as they can be loaded with calories or unhealthy ingredients such as sugary syrups , cream or even ice cream . Adding too many ingredients ( whether they ’ re healthy or unhealthy ) can result in unnecessarily high calories . So always be mindful of what and how much has or is being added into your smoothies .
Add your liquid
Add a source of fibre and healthy fats
Add some flavour ( i . e . spices or herbs )
Add vegetables ( optional )
Low fat milk ( plant or animal based ), coconut water , ice , water
Oats , psyllium husks , chia seeds , linseeds , nuts , avocado
Cinnamon , nutmeg , mint leaves , ginger , vanilla , cacao powder
Baby spinach , kale , spirulina , carrot
While it ’ s fun to think about what healthy ingredients you can put into smoothies , the great news is they don ’ t have to involve anything fancy like kale , acai , maca or pea protein , for them to be healthy or nutritious . On the contrary , just a few simple everyday ingredients can do the trick .
Note : Smoothies don ’ t always need sweetening with sugar and sugar alternatives . You can try using natural options such as dates or honey if you like a sweeter tasting smoothie . The essence of a good smoothie is that it balances the whole fruit content with other ingredients .
SUMMER RECIPE :
SMOOTHIE BOWL
Serves : 1
Ingredients
• ½ cup blueberries ( fresh or frozen )
• ½ cup raspberries ( fresh or frozen )
• ½ cup blackberries ( fresh or frozen )
• 1 cup milk ( soy , dairy , almond or rice milk will all work )
• 1 tablespoon chia seeds
• 1 tablespoon cinnamon
• ½ teaspoon muesli
Method
1 Place berries and milk in a blender with a sprinkle of cinnamon and blend until smooth-ish ( it ’ s nice to leave a couple of whole berries ).
2 Pour the smoothie into a breakfast bowl and top with cinnamon , chia seeds and muesli .
3 Eat with a spoon and enjoy !
Note : If you prefer your smoothies on the sweeter side , add 2 medjool dates when blending .
SUMMER 2018 YMCA HEALTHY LIVING MAGAZINE 11