Super Shakes For Wellbeing – Part Two!
In the second part of our ‘Super Shakes for Wellbeing’ series, Chef Rohan shows us how to incorporate super food vegetables into your breakfast smoothie…and yes they do taste great! These shakes are choc-a-bloc with fantastic nutrients for the body and are suitable for adults and children alike. They are also quick and simple to prepare. Get reading and get whizzing!
With all the colds and bugs going around at this time of year, it is important to strengthen your immunity. Incorporating super foods into your diet can really help with this, as many contain important immune boosting compounds. Fresh food is always preferable to supplements and processed products, as they naturally contain all the nutrients that your body needs for its defences.
Sometimes it can be a challenge to get children to consume these foods however, due to their strong potent taste. Therefore adding them to fruity shakes and smoothies can be a great way to disguise their presence! In my experience children are also more interested in drinking these shakes when they have helped to prepare them. Get your children involved in the kitchen and you might be surprised what they will try!
Pineapple & Kale Tropical Kick
Curly kale contains lots of iron, fibre and vitamin C which will help boost your immune system. Coconuts are highly nutritious and rich in fibre and have vitamins C, E and B, along with minerals including iron, calcium, magnesium and phosphorous. They also contain healthy fats which are great for brain energy – so they make a great ingredient for a breakfast smoothie! Coconut milk is lactose free so it is a suitable alternative to cow’s milk for those who are intolerant. Its slight natural sweetness and creamy texture also works well in smoothies and helps to disguise the taste of those veggies!
• 2 Cups of Fresh Pineapple (peeled and diced)
• 1 Ripe Banana •
1 Cup of Coconut Milk
• 2 Tbsp. of Shredded Coconut
• 1 Cup Curly Kale
*Please note it is not recommended for children under one to eat curly kale.
Remove any stalks from the kale and place it in a colander in the sink. Pour boiling water over the kale to blanch it and then wash the leaves. Add all the ingredients into the blender and process until smooth. Serve & enjoy!
Garlic Blend Cold Buster
I’ll give you a warning with this one…it is very strong and will leave you with garlic breath for the rest of the day!!! However, garlic is a super nutritious food that is fantastic for strengthening immunity so I can promise that the benefits are worth it! In a study carried out by the National Institute of Health in the USA, a daily intake of garlic was found to reduce the amount of colds by 63% compared with placebo tests. It also reduced the duration of the cold from 5 to 2 days on average. This is due to the allicin contained in garlic, which is released when it is finely chopped or crushed. As well as this immune boosting compound, it also contains vitamin B6, vitamin C, manganese, calcium and iron which all contribute to general health and wellbeing.
• Garlic – 3 cloves
• Avocado – 1 peeled and deseeded
• ½ a Cucumber
• 1 Granny Smith apple
• Fresh mint – 10 leaves
Place everything in the blender and process until smooth! Breath mints optional….