Strawberry Smoothie
Smoothies make a great snack and are a great way to get a lot of fruit into yourself (or your kids), but we do need to be careful as they contain a lot of sugars and with the fibres broken down by the blender, they will be absorbed more quickly. So we'll slow digestion with the addition of healthy fats and proteins.
Equipment
- Blender
Ingredients
- 80 g strawberries (fresh or frozen)
- 80 ml milk (plant or dairy)
- 2 tbsp yoghurt (dairy or plant based)
- 20 g oats
Instructions
- Blend all the ingredients together until smooth.
- Add extra water to thin it down if required.
Notes
Prep Tips:
You can make this in advance, but if you do you might want to add a squeeze of lemon or lime juice to help prevent the oxidation (and discolouration) of the fruits. Keep it in the fridge too.
Health Tips:
If you're not keen on dairy, check out my vegan version of this, which adds in fats and proteins from other sources - don't just switch to a plant based milk and yoghurt. Even if you choose soya (the alternative with the highest protein), you'll still be short on your healthy fats.
Try and get organic strawberries so that there are less chemical residues on the soft skins. We aren't yet 100% sure what the effects are of all these chemicals are on our bodies complicated chemical communication systems.
Eco Tips:
Packaging free strawberries are not always easy to get, but when they are in season, local farmers markets will probably have them in film-less punnets or paper bags. They'll taste a whole lot better too! You can also look for the frozen strawberries in fully recyclable plastic bags (try to avoid the non-recyclable ones).
Organic strawberries (and dairy) are also much better for the environment as orgnic methods are often regenerative and help build soils, improving future yields requiring less pesticides and herbicides (increasing biodiversity on land AND in the soils) and these soils store much more carbon - helping to reduce global warming!
NUTRITION: Amount and (% RDA)
Calories: 187kcal (9%)Carbohydrates: 25g (8%)Protein: 9g (18%)Fat: 6g (9%)Saturated Fat: 3g (19%)Cholesterol: 8mg (3%)Sodium: 36mg (2%)Potassium: 300mg (9%)Fiber: 4g (17%)Sugar: 9g (10%)Vitamin A: 139IU (3%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 1mg (5%)Vitamin B5: 1mg (10%)Vitamin B6: 1mg (50%)Vitamin B12: 1µg (17%)Vitamin C: 47mg (57%)Vitamin D: 1µg (7%)Vitamin E: 1mg (7%)Vitamin K: 2µg (2%)Calcium: 114mg (11%)Copper: 1mg (50%)Folate: 30µg (8%)Iron: 1mg (6%)Manganese: 1mg (50%)Magnesium: 46mg (12%)Phosphorus: 168mg (17%)Selenium: 9µg (13%)Zinc: 1mg (7%)
Tried this recipe?Let us know how it was!