Green for go!

green for go smoothie

Here’s the super smoothie recipe Sue Mcfarlane shared with the Girls Around Town on yesterday’s show.

It’s packed full of green goodness, quick and easy to make and perfect for a healthy breakfast that will set you up for the day ahead. Oh and it tastes pretty good too, as June, Tina and Fiona can confirm!

Scroll down the page for recipe – before you do, if you’re interested in the ‘science bit’ behind the ingredients, here it is…

Avocado – High in monounsaturated fats (second only to olives) which may help lower unhealthy LDL whilst raising healthy HDL cholesterol levels: potassium, vitamin E, B vitamins (great for energy) and fibre

Banana – Source of Vitamin C and B vitamins (great for energy), soluble/gentle fibre, potassium (may help with blood pressure levels), magnesium, calcium and carbohydrates (sugars = fructose, glucose and sucrose)

Kiwi Fruit – Great for Vitamin C, potassium, magnesium, copper, Vitamins A and E (all fab antioxidants) and fibre

Nuts – Depending on which you use, the nutrition content varies but nuts are an excellent source of protein, B vitamins, magnesium, healthful fats, protein and fibre; the oilier the nut = less protein

Spinach – Great source of Vitamin K (excellent support for blood and bone health), antioxidants including Vitamin C and E and folic acid as well as fibre, magnesium, manganese, iron and other B vitamins

Live Yoghurt – Adds more protein as well as healthful bacteria to the mix

Milk – Depends on which you choose but should provide protein and healthy fats; may also be a mix of B vitamins, zinc, iron etc

Lime – Source of Vitamin C, Vitamin B6, potassium, folic acid & other antioxidants

Sue's Green for Go Smoothie

  • Servings: Serves 2 adults
  • Difficulty: easy
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Ingredients

  • 1 avocado, deskinned, pipped and chopped roughly
  • 2 bananas, deskinned and chopped
  • 2 kiwi fruit, deskinned and quartered
  • 30g (2tbs) smooth unsweetened nut butter (peanut/almond/hazelnut, etc or tahini)
  • ½ pack (125g) spinach, washed and drained
  • 125g natural, live yoghurt (cow/sheep/goat, soy or coconut to your preference)
  • 250ml chilled filtered water or milk of choice (Note: cow’s milk may curdle!)
  • 125ml cloudy apple juice
  • Juice of 1 lime
  • Sea salt (omit if using salted nut butter)
  • Chilli powder  (optional)

Directions

  1. Roll the lime around on the kitchen table so that the juice is more easily released.
  2. Put the milk and yoghurt in a blender, add the spinach and blend together.
  3. Add the avocado, banana, kiwi, apple juice and nut butter, then blend again.
  4. Add a pinch of sea salt and the lime juice – taste and, if using, add a pinch of chilli before blitzing again.
  5. Drink straight away or put in an airtight container, in the fridge or in a Thermos and use within three hours.

The proof’s in the pudding

chocolate chia seed puddingIf you’re looking for a healthy breakfast that’s quick and easy to prepare, chia seed puddings are the perfect choice…

And they make great desserts too – especially when chocolate is involved!

Packed with fibre, omegas, potassium and magnesium, the little superfood seeds in them are great for boosting energy, improving endurance and will even help to regulate digestion.

Make the pudding the night before, adding just a few other ingredients, pop it in the fridge to set and by morning it will be ready and waiting for you.

If you’re really pushed for time first thing, you can even put your breakfast in a lidded jar or cup and take it with you for later!!

The variations are endless – check out some of the different recipes here – or why not try the one June made earlier for this week’s Chocolate Moment?

Chocolate Chia Seed Pudding

  • Servings: 4
  • Difficulty: easy
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Adapted from a recipe by The Minimalist Baker

Will keep in the fridge for 2 to 3 days but best served fresh


Ingredients

  • 360ml unsweetened almond milk
  • 63gms chia seeds
  • 24gms cacao or unsweetened cocoa powder
  • Quarter teaspoon of sea salt
  • Half a teaspoon of ground cinnamon (optional)
  • Half a teaspoon of vanilla extract (optional)
  • 2-5 tablespoons of maple syrup

Directions

  1. Put all the ingredients except the maple syrup in a bowl and whisk well to combine.
  2. Sweeten to taste with the maple syrup.
  3. Cover or put into a lidded jar and leave to set in the fridge overnight or until a pudding-like consistency is achieved (at least 3 to 5 hours).
  4. Serve chilled, topped with fresh fruit, nuts or granola.

Go to work on an egg

eggs

Would you try to start your car in the morning knowing the petrol tank was empty? Of course you wouldn’t – or if you did, you wouldn’t get far!

But if you’re one of the 25 per cent of adults who regularly skip breakfast in the week or if you’re among the 17 per cent who never eat breakfast at all, that’s precisely what you’re doing to your body, setting off to work without fuelling up first.

If you don’t ‘top up your tank’ after 10 to 12 hours overnight without food, you’ll struggle to get going, your energy and concentration levels will dip mid-morning and chances are you’ll find yourself being moody and irritable with friends and colleagues for no apparent reason.

Experts agree that breakfast is the most important meal of the day and, according to the NHS, it plays a key role in helping to reduce obesity, high blood pressure, heart disease and diabetes.

Ideally, you should ‘break your fast’ within an hour of waking, kick starting your day with a combination of protein, such as meat, fish or eggs, and greens to keep you full for longer and give you a healthy hit of vitamins and fibre.

Eggs are a great choice for breakfast. Here’s the recipe for one of June’s favourites which is quick and easy to prepare – and it makes a delicious lunch or light supper too, served with a simple salad!

Baby Spinach Souffle Omelette

  • Servings: 2
  • Difficulty: easy
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Ingredients

  • 4 eggs
  • 60g torn baby spinach leaves
  • 15g grated Parmesan
  • 1g onion powder (optional)
  • 0.8g ground nutmeg (optional)
  • black pepper to taste

Directions

  1. In a bowl, beat the eggs and stir in the baby spinach and Parmesan. Season with onion powder, nutmeg and black pepper.
  2. In a small omelette pan coated with a little butter or cooking spray, cook the mixture over medium heat for about 3 minutes.
  3. Put the pan under a hot grill and cook for a further 2 to 3 minutes or until the omelette is set and has risen souffle-style.
  4. Fold and serve immediately.