Winter is the season to up the ante on immunity boosting nutrition and keep your goals in sight despite the weather (which can contribute to a lack of motivation for many). A green smoothie is my go-to for this!
Many of you will have seen me with a green smoothie concoction of some sort in the studio. It’s the fastest and easiest way to nourish my body with plenty of antioxidant rich fresh fruit and vegetables plus high quality fats and protein.
This is not only important for your health and energy levels but it will also help with your recovery post our pilates classes, when your muscles are repairing and need sufficient fuel.
Between teaching group classes, privates and filming (+ the rest), my days are intense, so when I get to sit and eat can vary day to day. This is why having a smoothie on hand is great!
If you are time-poor, you can actually prep your smoothies in advance, so you have no excuses. Simply chop up your fresh ingredients and store them in the freezer in compostable resealable bags so they are ready to go. Just add your choice of liquid on the day for a quick immune boosting beverage in less than 2 minutes.
My Go-To Green Smoothie Recipe:
- Large handful of spinach or kale (fresh or frozen)
- 1 banana
- Passionfruit (I use the frozen unless it is in season, not the sugary syrup kind which is full of sugar)
- Mango or Pineapple (fresh or frozen)
- Chia seeds (high in omega 3 fatty acids, you only need around a teaspoon – a tablespoon and you can pre-soak these in water to allow them to be more readily digested)
- Fresh Produce: Then I add fresh seasonal produce or any ingredients I feel I need from a nutritional perspective. Frozen fruits such as berries and bananas are just as good if they aren’t in season, or in winter opt for pears and citrus for added fibre and vitamin C.
- Fats: Avocado or nut butters. Avo makes it more creamy so I sometimes leave it out.
- Protein: Protein Powder (my favourite brands currently are Tropeka or Dose & Co), I add a scoop of this when I need an added boost of amino acids.
- Choice of liquid: I just use water but you could also have coconut water or oat milk with lots of ice.
- Extras: Psyllium husk (a source of dietary fibre), Oats or Collagen
Pour & enjoy!
My Top Tips:
- If you find kale hard to digest, blanch it in hot water first and allow it to cool.
It is a rich source of vitamin K.
- The antioxidants from citric acid in lemon or lime juice can help slow the oxidation process in your smoothie as well stopping it from separating.
- Freeze your bananas for a delicious creamy smoothie or smoothie bowl (they act like a natural thickening agent and sweetener).
What is your favourite smoothie to make? Do you still make them in winter? What are your favourite ingredients?
Hope you enjoy this as much as I do!