19 Feb Power of Smoothies

When I was asked to write about healthy eating I knew straight away that I have to share with you one of my favorite things in the world, which is the SMOOTHIE! I seriously can’t live without a blender!

Adding smoothies to my daily routine made a huge difference to my overall wellbeing. More energy, clearer skin, better digestion, stronger immune system and lots of fun just to mention a few of the revelations! The best thing about smoothies is that despite being a nutritional powerhouse they are just so delicious, super easy to make and there is barely any washing up after! To me, they are one of the best examples that “healthy” doesn’t mean tasteless, boring or something you down quickly to have a clear conscience. I look forward to my smoothies every single time. I constantly play with different combinations of ingredients so I never get bored of them. Smoothies are one of the first and easiest steps you can take to consciously transform or boost your diet and ultimately your overall health and wellbeing.

A smoothie, unlike juice, contains the whole fruit with its precious fiber. It means a smoothie will make you feel satisfied for longer and energized for hours. Your insides will also thank you for it as fiber works like a little dust brush leaving your guts nice and clean. Smoothies detoxify your body in a natural and really pleasant way! Also if you are on a mission to get more goodness into your diet, they are perfect for you. They are a great way of getting your daily dose of greens; adding a handful of spinach into a blender just changes the color of the smoothie but not the taste. Sometimes it is so much easier to sip a glass of delicious smoothie than sit down and eat a big load of greens, fruit and other whole foods.

It is also worth mentioning that you can enjoy smoothies at any time of day! It is a great speedy breakfast. It literally takes 5 minutes to create a tasty and nourishing smoothie! Even if a liquid breakfast is not your thing you can try a smoothie bowl, a thick version of a smoothie which you can eat with a spoon. To create an amazing smoothie bowl all you have to do is add much less water to the mix. And I am obsessed about topping. Yes! You can top your smoothie with everything from fresh fruit to crunchy granola, sprinkle of nuts and seeds or other amazing superfoods like bee pollen, cacao nibs or chia seeds. You can have so much fun with it, not to mention the additional vitamins and minerals! I often make a big batch of smoothie in the morning and then also enjoy it later on as an afternoon snack or even a light dinner. Oh, and they are perfect before or after a yoga class!

Ok, by now you probably figured out that I am an absolute smoothie fan. I have created three different smoothie recipes to meet different tastes, preferences and needs. So whether you are a lover of all things green or a cup of coffee is your highlight of the day, I hope you will give the smoothies a go and who knows – you might get hooked on them soon enough!

Clean Green Machine will change your mind. This smoothie is creamy, delicious, refreshing and tastes absolutely heavenly. It will give you so much energy that you will be wondering what to do with it. Maybe another yoga class! But if on the other hand you want to reduce your intake of natural sugar then the perfect substitute for banana is avocado! Yes, trust me – it gives all that awesome creaminess that banana does but has no fructose, just an abundance of healthy fats. Add a scoop of your favorite protein powder and you have the perfect post workout meal with all the goodness that your body needs to rejuvenate and build muscle.

Tutti Frutti is a true fruit bomb, which bursts with flavor and vitamins! It is a true mixof ingredients that are all readily available in Bali: papaya, coconut water, apple and banana. Despite all the fruit, it is not overly sweet thanks to the mix of tangerine and lime juice with a refreshing note of mint! This smoothie is also the easiest way to boost your fruit intake and get an abundance of healthy enzymes.

Coffee Blast is for true connoisseurs of good coffee. Perfect to wake you up in the morning but it won’t give you an afternoon crash thanks to the glory of healthy fats and fiber found in almond butter. Banana adds not only natural sweetness and creaminess to the blend but also minerals like potassium and magnesium. Coconut water balances the acidic, and dehydrating effect of coffee. In the hot afternoon, you can easily transform it into an iced latte smoothie just by adding some crushed ice.

And just before you go down to the kitchen to bow to your blender, remember that the kitchen is your personal laboratory where you can experiment freely with different ingredients, flavors, colors and textures creating magical concoctions that you and your body will love.

Clean Green Machine

Serves 2

• 1 banana or avocado
• 1 cup chopped pineapple
• 1/2 cucumber
• Handful of spinach or kale
• 1 cup coconut water (or almond milk)
• Juice of 1 lime

Optional:

• 1 scoop protein powder
• Handful of frozen berries
• 1 Tbsp of nut butter
• 2 Tbsp of oats
• 1 Tbsp of spirulina, maca, or bee pollen

Place banana or avocado, or both, in a blender. Add handful of greens, cucumber, and chunks of pineapple. If you are adding some extra boosters now is the time to do so! Pour in the coconut water and lime juice. Blend until the consistency is smooth and creamy. Serve, sip and see how new found energy is pulsing in your veins!

Tutti Frutti

Serves 2

• 1 cup chopped papaya
• 1 cup coconut water
• 1 chopped green apple
• Juice of one tangerine
• Juice of 1 lime
• Small handful of fresh mint

Optional:

• 1 banana
• 1 handful of spinach

Put all the ingredients into the blender and whizz it all up! Serve in your favorite glasses, share with your loved ones and have a great day!

Coffee Blast

Serves 1

• 1/2 cup coffee
• 1/2 cup coconut water
• 1 Tbsp almond butter (Alternatively a big handful of soaked cashews.)
• 1 frozen banana

Optional:

• 1 date
• ½ avocado
• 1 tsp of chia seeds

Brew the coffee and allow it to cool down before pouring it in the blender. Add coconut water, peeled banana and almond butter. Blend until all the ingredients are mixed well together. For extra sweetness add one date and for a thicker consistency add avocado or chia seeds. If you are after iced coffee then add crushed ice and blend on high speed. Serve and enjoy this delightful caffeine fix.

– by Kasia