A great way to start the day is a really easy to make breakfast smoothie, the ingredients offer a wide range of nutrients as well as being Low GI:
Ingredients (serves 2)
1 banana, peeled
200ml milk (soya if you prefer)
200ml low fat natural yogurt
50g baby leaf spinach
honey to taste
Add banana and berries to a blender with the soya milk and yogurt and blend, add half the spinach and taste, gradually add the remaining spinach (you should not be able to taste the spinach!). Add some honey if it needs sweetening and ice if you like it cooler. Serve.
You could add some muesli to make this more filling (soak in apple juice overnight in the fridge to make it easier to blend).
Here are some of the health benefits:
- Bananas are a healthy “superfood” they are full of potassium which is great for regulating blood pressure and protecting the cardiovascular system from heart attack and stroke. They also contain prebiotics that encourage more friendly bacteria in the gut. Plus bananas provide tryptophan, serotonin and norepinephrine, which help prevent depression while encouraging feelings of well-being and relaxation. In addition, the vitamin B6 in bananas helps protect against sleeplessness, mood swings and irritability.
- Red and Purple berries: Blueberries are packed with vitamin C, dietary fibre, potassium and antioxidants plus the phytochemicals in blueberries may help protect against some cancers. Raspberries are an excellent source of vitamin C, manganese and dietary fibre, plus a good source of vitamin K.
- Spinach contains vitamins A and K, needed for healthy skin, sight and bones. Just 100g of spinach gives 25% of the body’s daily iron and 47% of vitamin C needs. It also contains good levels of zinc, potassium, copper magnesium, manganese and B vitamins.
- Milk is a complete food in itself but did you know that one cup (244g) contains 32% of the body’s daily vitamin D requirements?
Buy from Amazon