Smoothies using fruit and vegetables are rich in vital vitamins and minerals, caution to using all fruit as this will spike your blood sugar. SO add milk, yoghurt, avocado, seeds or oats to provide sustained energy therefore you won't get that blood sugar spike.

SMOOTHIE RECIPES – breakfast or as a snack

Add more milk or ice cubes to dilute to taste.

Use dairy free alternatives if you are dairy intolerant such as almond, soya, rice, coconut milk to provide calcium and protein.

Thicken with full fat yoghurt to increase calcium and protein.

Pack with anti-aging, anti-inflammatory anti-oxidants using raspberries, strawberries, blueberries, blackberries, all loaded with vitamin C.

Other Vitamin C foods -kiwi, papaya, cantaloupe melon, oranges, lemons, kale, spinach

Bulk with seeds, wheatgerm, oats and avocado to provide extra energy.

Other fruits to use: pineapple – contains bromelain, an anti-inflammatory enzyme.

Bananas are rich in potassium, Vitamin A, C, K.

Mangos are rich in potassium, magnesium, calcium, folic acid, Vitamin A.

Blend all ingredients in a blender until smooth and creamy. Play around with your nutrient rich foods to boost your immune system and keep your energy high.


Handful of berries

300-400 ml milk

3 Tablespoon porridge oats

3 Tablespoons plain yoghurt

1 dessert spoon linseeds


250ml milk (coconut)

250ml full fat yoghurt

1 banana

1 tablespoon pumpkin/sunflower seeds


2 fresh ripe mangos or use pineapple– peeled and chopped

Juice of ½ lemon / lime

250ml canned coconut milk

1 tablespoon linseeds

½ ripe avocado


© Ruth Pretty 2011