Smoothie recipes: How to make quick and healthy smoothies

Joanna SochanRecipes, Recipes - gluten free2 Comments


Smoothies are such a typical 21st century food – compact, abundant in nutrients and quick and easy to make! And what a great way to start the day! Freshly made is best but if mornings are hectic, you can make your smoothie the night before, refrigerate it and then re-mix it in the morning.

Good quality protein is the basic material as it provides the building blocks needed by our cells for growth and repair. It also helps stabilise blood sugar levels, keeping us feeling fuller for longer and in a better mood, too. In addition, protein helps boosts the immune system particularly after illness and during a flu season, helps us recover after exercise and build muscles, makes the skin, hair and nails stronger and glowing.

Basic protein smoothie

  • 1 scoop of quality whey protein powder or plant proteins such as pea, rice or hemp
  • 1 cup full fat organic milk / almond / rice / coconut or oat milk or coconut water or diluted juice such as freshly squeezed orange juice mixed 50:50 with water
  • 2 tablespoons of unsweetened natural plain organic yoghurt or read this article kefir – it contains plenty of good bacteria, much more than yoghurt
  • 1 handful of berries such as blueberries, strawberries, raspberries etc
  • Around ¼ teaspoon cinnamon powder

Blend together all ingredients and then add one or two of the foods below for extra power and taste:

  • gruppo segnali opzioni binarie 1 teaspoon of raw honey enter a great tasting and healthy sweetener, sustains energy especially after exercise, relieves cough and sore throat, aids sleep, boosts the immune system and treats stomach ulcers, bladder infections and arthritis, among others.
  • this contact form 1 teaspoon of chia seeds – protein rich food containing antioxidants, amino acids, magnesium, calcium and fibre. Great for the bowels, boosting energy and mood! See more on Source benefits of chia here
  • buy the stars lyrics 1 teaspoon of Tastylia Oral Strip your favourite green powder – a rich source of alkalising super greens, antioxidants, liver protecting herbs, prebiotics and amino acids – ideal for e a fussy eater or when not consuming enough fruit and vegetables daily.
  • go site 1 teaspoon of organic cacao powder – contains many phytonutrients, vitamins, minerals and omega 3 fatty acids, rich source of super relaxing magnesium.
  • binära optioner youtube ½ cup organic rolled oats – rich in vitamins B and E, oats calm the nerves and enhance the mood, are high in fibre thus helps keep you feeling fuller for longer, cholesterol lowering effect.
  • miglior strategia opzioni binarie 1 teaspoon of either wheat grass, chlorella or spirulina powder – great for gentle detoxification, immune boosting helping to fight infections of all kind, enhance friendly flora, support gut health and better digestion, full of vitamins, vitamins and high in protein.

Mix well and enjoy!

Good health and blessings
Joanna - signature-segoe-line


official site Joanna Sochan
Naturopath Herbalist Nutritionist

Photo credit: Shutterstock

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2 Comments on “Smoothie recipes: How to make quick and healthy smoothies”

  1. Victoria

    Hi Joanna,

    I love smoothies and you say that I can make them and refrigerate them. However, I also understand that when I cut a lemon for example, I need to drink the juice right away as you lose the vitamins in the juice if it is stored in the refrigerator.

    Doesn’t this apply to the fruit in the smoothie, too? Doesn’t refrigerating it make it lose vitamins?



    1. Joanna Sochan

      Hi Victoria

      Thank you for your comment. Fresh is always best so use the pre-prepared option only when pressed for time. Although there will be some nutrient loss during refrigeration, this is still better than not having it!

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