With the temperature dropping and the inevitable Winter colds on the rise, Kate's Smoothie Bowl is a great way to start the day.
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Smoothies can be a great way to start the day or as an afternoon pick me up. You can make them the night before and they will also keep for a few days, if you want to make enough to last for a few days. I love to augment mine with oats, handful of berries, a spoonful of granola (not too much as it's normally high in sugar), nuts, nut butter and seeds.
My top smoothie-making tip is to chop up your banana and keep in the freezer, it gives the smoothie a delicious thick and creamy texture and is also good if you have an excess that you don't know what to do with. They can be a yummy snack and taste a bit like banana ice cream. For the berries, Waitrose do really good value bags of frozen ones, as do most of the other mainstream supermarkets. They're generally cheaper than buying fresh, yet maintain their nutritional value, when frozen. Blueberries are packed with antioxidants and raspberries are a great source of Vitamin C. Berries also contain a lower sugar content so it’s a win all round, with those!
If you want a runnier smoothie add more coconut water, milk or water and to thicken, add more yoghurt. I use Total Greek Yoghurt 0% Fat. Normally I would advocate full fat products all the way, as low fat ones are generally packed full of sugar and other gunk (avoid, avoid, avoid!), however, I make an exception for this yoghurt, as it has a high protein content and the sugar content remains low. I actually generally avoid dairy as I have issues digesting lactose, the sugar found in dairy that can cause problems with digestion, however due to the straining process that Greek Yoghurt goes through, it has a lower carbohydrate content, which means it has less lactose. A PT friend of mine introduced me to it and I do find I have less issues with it than other yoghurts.
This recipe uses Pulsin Pea Protein, although you can use a whey or hemp protein powder if you prefer. I use pea as I find it easier to digest than whey. It is also pretty cheap compared to some other products. Adding a protein powder is completely optional, however it does increases the nutritional value of the smoothie and the added protein, will help keep you fuller for longer, whilst also helping to regulate your blood sugar level.
Pop into a blender and blend
- 330ml coconut water
- 2 bananas (frozen is best)
- 2 handfuls each of frozen blueberries and raspberries (about 50g of each)
- 2 tblsp Greek yoghurt (about 100g)
- Good splash of milk (I use non sweetened almond)
Stop to add
- 2 heaped tblsp (20g) Pulsin Pea Protein (natural flavour)
Blend again, then add
- 2 heaped handfuls of mint
Blend some more and all ready!
Makes just under a litre so serves 2-4 people, depending on how hungry you are.