Smoothies are a perfect quick breakfast for anyone on the go, there are two different types of smoothies, a high protein smoothie and a fruit and or blended fruit and vegetable smoothie. Smoothies are becoming extremely popular as they are an easy way to0 start the day when you system is still detoxing from the night before. Your combinations are endless, here are some popular favourites. It is recommended that you have about 2-3 servings of fruit a day and 5 servings of vegetables a day. This is why smoothies are an ideal choice.

Like with vegetables, choosing different coloured fruits increases the variety of nutrients, which can enhance your health.  Eat a selection of apples and pears, citrus fruit such as oranges, mandarins and grapefruit of course lemon squeezed in warm water first thing in the morning is a must for a healthy liver and digestion.  When in season choose stone fruits such as apricots, cherries, peaches, nectarines and plums and tropical fruits such as bananas, paw paw, mangoes, pineapple and melons

Berries, grapes and passionfruit are ideal for snacks and adding into fruit salads or on desserts.

Fruits are high in sugar so stick to the 2-3 servings a day.

For smoothies you don’t always have to go dairy, you can also use almond milk, coconut, rice, soy, oat milk, water or coconut water. Be sure to read the labels and get unsweetened versions to avoid added sugars.

Protein powders

Protein powders come in many different varieties, look for an all-natural protein powder from a reputable health shop with little or no sugar and no flavourings, you can add your own vanilla or chocolate as these are unnecessary sugars and colourings that you don’t want. Base your serving of protein powder on 30g grams for women and about 56 grams for men.

Fruit and Fiber Options

Frozen berries, bananas and chopped fruits are the best for smoothies and can be easily prepared and wrapped in plastic or stored in containers in your freezer making ti easier to throw together any flavour. Most frozen fruit you can now buy in packets so there is no excuse.  It is especially good to buy fruit in bulk when it is cheap and chop it up to freeze it that way you have tropical fruits all year round.


All the rage now are many “superfoods” that you can add to your smoothie for extra nutritional valueHere are a few that you may or may not have heard of, these are all available in your health food shop and some can also be found in your local supermarket.

Acai powder – The small, dark purple Amazonian berry  provides exceptional amounts of antioxidants, omega fats, protein and fibre, plus it’s an immunity and energy booster.

Omega 3 fish oil –Disappears into your smoothie and you’ll never know it’s there

Raw cacao powder – A top source of antioxidants, magnesium, iron along with antioxidants, vitamins and minerals. Chocolate that is good for you! This is particularly good with strawberries and coconut. You can also just use cocoa or dutch cocoa for a richer flavour .

Chia seeds or powder – Chia is a great source of healthy omega fats, protein, antioxidants and dietary fibre. It has a neutral flavour and because it absorbs water, it thickens liquids and keeps you feeling fuller for longer.

Maca powder – Great for energy and balance, this ancient Peruvian superfood was highly prized by Incan warriors to increase stamina and combat fatigue.

Spirulina  Powder – Spirulina is 100% natural and a highly nutritious micro salt water plant.

Spirulina contains rich vegetable protein, multi Vitamins and a wide range of minerals and can be added to water, or smoothies, it is not recommended for people with serious seaweed or seafood allergies.

Dominique Rizzo - Cucumber Cooler Smoothie


Berry coconut smoothie  Serves 2   Prep time 5 minutes

  • 1 cup fresh or frozen blue berries
  • ½ cup light coconut milk or milk of your choice
  • ½ cup coconut water or water
  • 1 tablespoon peanut paste or natural nut butter
  • 1 teaspoon vanilla
  • 1 tablespoon honey

Place in a blender and blend until smooth.

Cucumber cooler  Serves 2  Prep time 5 minutes

  • 2 small  Lebanese cucumber, chopped
  • 2 ripe kiwis, peeled
  • 1 cup green tea or water
  • 1 tablespoon fresh ginger
  • 1/2 cup low-fat plain Greek yogurt
  • 2 tablespoons fresh mint leaves
  • Ice cubes

Place in a blender and blend until smooth

Tea and fruit smoothie  Serves 2  Pre time 5 minutes

  • 3 cups frozen white grapes
  • 2 packed cups baby spinach
  • 1 1/2 cups strong brewed green tea, cooled
  • 1 medium ripe avocado
  • 2 teaspoons honey serves 3
  • 1 cup fresh pineapple, chopped
  • 1/4 cup coconut milk
  • ¼ cup natural or  coconut yogurt

Place in a blender and blend until smooth

Muesli smoothie   Serves 2  Prep time 5 minutes

  • 1/2 cup Protein packed Muesli
  • 1 cup plain low-fat yogurt
  • 2 banana, cut into thirds
  • 1 cup  milk of your choice
  • 2 tablespoons honey
  • ½  teaspoon ground cinnamon

Place in a blender and blend until smooth

Cleansing smoothie  Serves 2  Prep time 5 minutes

  • 1 large pink grapefruit, peeled, seeded and cut into chunks
  • 1/2 cup  fresh pineapple
  • 1/2 cup fresh or frozen strawberries
  • 1/2 cup (125 mL) Greek yogurt

Place in a blender and blend until smooth


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