Category Archives: Smoothies & Juices

Watercress is the new Kale & 2 green smoothie recipes

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Why you need watercress in your life.

It seemed Kale was the reigning champ of the health food world in 2014, but move over, there’s a new superfood in the spotlight. It may not be printed on a sweater spread across Beyoncé’s chest (see here and here), but watercress sure is pretty impressive in terms of nutritional value.

Rich in an array of vitamins and minerals, including vitamins K, A, C, B, watercress has more iron than spinach, more calcium than milk and as much vitamin C as an orange. Rich in fibre, with anti-inflammatory properties, it can successfully aid digestive function and is essential for overall blood and liver health. The vitamins A and C help to keep skin soft and smooth, whilst also providing healthy hair and strong nails.

The unique mustard oil found in the plant, gives watercress a slight peppery flavour which makes it great in soups, salads and a lovely accompany for fish/meat/roasted veg. However, adding watercress to smoothies makes an easy way to obtain all of the nutrients in a discrete way.

Below, I’ve posted two green smoothie recipes; one very green smoothie and another creamy green smoothie.

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#1 – A Very Green Smoothie

Refreshing, hydrating and easy to digest, this smoothie is an extremely energising as part of your breakfast in the morning or a great snack to keep you going throughout the day.

Yields 1 (or 2 smaller)

1 cup water
1 tsp coconut oil (I like Biona)
A large handful(s) of spinach
A handful of watercress
The juice of 1/2 a lemon
Chunk of fresh ginger, finely chopped
1/4 avocado
1/2 stick of celery
1/4 large cucumber
1 green apple
1/2 frozen mango
Optional – greens powder (spirulina, chlorella, wheatgrass etc)

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#2 – The Creamy Green Smoothie

If you’re new to green smoothies, I suggest you try this one. The avocado and frozen banana and hint of mango give an extremely creamy and naturally sweet taste and texture, making it feel like a treat rather than a mysterious, grassy concoction. As an alternative to the mango, you could also try another fruit like nectarine or peach. I’ve use almond milk here, however other nut milks taste gorgeous – particularly cashew or brazil nut milks!

1 cup almond milk (I use homemade)
Large handful(s) spinach
1 very ripe, frozen banana
1/4-1/2 mango, frozen
Juice of 1/2 a lime
1 tsp chia seeds

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Creamy Cacao Smoothie

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This smoothie is delicious, rich and creamy and tastes like a chocolate milkshake (with some greens snuck in there too) but is a lot tastier, 100% natural and packed with nutrients and protein. I’ve become obsessed with adding avocado to my smoothie to make them really thick and tasty; but lets be honest avocados are great in any form. Rich in selenium and vitamin E, brazil nuts from the milk add to the creamy taste.
Cacao is the raw, unprocessed form of the cocoa bean and raw, organic cacao is one of the best superfoods. High in antioxidants, essential minerals and vitamins, it also releases endorphins into the brain to boost your mood.
A spoonful each of maca and chia seeds is a great energy boost for the mornings!

I like to eat my smoothies in a big bowl with a spoon, I find it a little easier to digest and feels very satisfying for breakfast sprinkle with any seeds, homemade granola, or superfoods of choice.

 

Serves one (or two small)

Ingredients:

1 frozen ripe banana
1/2 avocado
A small handful of spinach
1/2 cup of nut milk (I used homemade brazil nut milk)
1 tbsp cacao powder
1 tsp maca powder
1 tsp chia seeds
1 tsp cinnamon
1 tsp almond butter
6 strawberries
2 pitted dates (optional)