FLU FIGHTING TROPICAL GREEN SMOOTHIE

I’m not going to lie, being in lockdown sucks.  But over the last few days i’ve let go of the frustration, sadness and anxiety over the situation. A situation we have no control over. Instead i’m shifting my focus to things I CAN control, and so can you.

3 THINGS YOU CAN CONTROL

1. How you NOURISH YOUR BODY. Eat a variety of whole foods, in an array of colours.

2. MOVING YOUR BODY every day. Utalise the allowence to leave your house and go for a walk, or do some yoga, a quick HIIT session, or follow along to a insta live workout (I swear everyone is doing them right now) my favs are:

3. Taking care of YOUR MENTAL HEALTH. Take this lockdown as a sign to slow down and practice some self care. Pop on a face mask, bake some healthy snacks; do whatever makes you happy.

 

Rather than feed the anxiety floating around, let’s feed your body with a delicious flu fighting smoothie bowl. This smoothie is packed full of vitamin C and zinc (the two things I always turn to when I feel under the weather). Plus, I’ve snuck in some greenery to really nourish your body.

 

WHY VITAMIN C?

Some studies have shown that vitamin can reduce the sereveity of flu symptons and shorten the length of infection.

Vitamin C is also vital for wound healing, reparing and maintaing healthy bones, teeth, cartilage and skin. You may have noticed that a lot of skincare products contain vitamin C,  that’s because it’s a powerful anti-oxidant that helps fight free radicals which can contribute to premature ageing, certain caners and heart disease.

SOURCES OF VITAMIN C IN THIS SMOOTHIE:

★ The main source is camu camu, a fruit native to South America. Just 1 tsp contains over 700% of your RDI (recommended daily intake). But be warned, camu camu has a very sour taste, so I usually use a ¼ tsp.

★ Lemon, pineapple and kiwi also provide vitamin C in this smoothie bowl.

 

WHY ZINC?

Upping your zinc intake may help reduce the severity and length of the infections and viruses.

Zinc supports normal growth, helps fight inflammation, is a beneficial supplement for reducing acne, and may play a role in blood sugar control.

SOURCES OF ZINC IN THIS SMOOTHIE:

★ Seeds are a great source of plant based zinc. I used flax seeds (which are also a prebiotic, meaning they feed good gut bacteria) but hemp, sesame, pumpkin seeds, sunflower and chia seeds are also great options.

★ Nuts are also good sources of plant based zinc, especially cashews, almonds and peanuts. I topped my smoothie with mixed nut butter (peanut, almond and cashew).

 

WHY GREENS?

Whenever I  feel I need a health boost I will incorporate greens, whether I’m making a smoothie, a nourish bowl or soup.  Green are low in sugar and high in nutrient, including vitamins, minerals, anti-oxidants and anit-inflammatories.

MY GO TO GREENS:

★ Spinach* because I find it easy to digest, it’s a great source of vitamin A, C and K, as well as the minerals manganese, folate, magnesium, iron, copper and calcium.

★ Spirulina**. When I was experiencing chronic gut issues, one of the first supplements my naturopath put me on was an algea supplement that included a high dose of spirulina. It supports healing of the entire body, is full of nutrients, and easily digestible.

 

*If you choose to use kale or another dark leafy green, please blanch it first. Raw dark greens can be hard for the body to digest.

**chlorella, matcha, and moringa are also great nutrional boosters. Personally I prefer the taste of spirulina, but use whichever one you prefer.

INGREDIENTS

Big handful spinach
½ a frozen banana
Handful frozen courgette
Handful frozen pineapple
Juice of ½ a small lemon
1 tsp spirulina or matcha powder
¼ tsp camu camu powder
1 scoop vanilla protein powder
¼ tsp ginger
¼ tsp cinnamon (optional)
Enough nut milk to blend (less milk = thicker smoothie)

TOPPINGS
Fresh kiwi, pineapple, flax / chia / hemp / pumpkin / sunflower seeds, nut butter or coconut yogurt.

METHOD

  1. Add everything to a blender (I use this one). Blend until smooth.
  2. Pour into a bowl and top with fresh fruit, seeds, and nut butter.

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