A smoothie is the perfect breakfast to kick-start your day and it can also be one of the best ways to refuel after a run. But what makes the perfect smoothie? Here’s how to take your blender game to the next level, according to qualified nutritionist Kim Pearson.
What should I put in a healthy smoothie?
Protein
Protein aids muscle repair and recovery, and fills you up. When it comes to protein powder the more desultory, the better, so look for one with a short list of ingredients. Rice, pea and hemp protein are all good options. Flavour-neutral choices such as Pulsin Brown Rice Protein Expunge can be added without greatly affecting the flavour of your smoothie. Or choose a powder that will complement other ingredients – SunWarrior Berry is a good addition to berry smoothies, for example.
Fats
Healthy fats, of course, which provide energy and support cell growth. Add one or two portions of fats, eg half an avocado, a tablespoon of flax seeds or a small handful of unroasted nuts.
Vegetables
Adding veggies to your smoothie is a great way to add fibre and keep you full for longer. Courgettes have a very neutral taste, or opt for nutrient-rich leaves like kale or spinach for a health boost. Spinach contains nitrates, which help deliver oxygen to the muscles.
Fruit
Go easy on the fruit. Stick to a maximum of two portions and opt for lower-sugar fruits such as berries, which are nutrient-dense. Bananas are higher in sugar, but can be good in a postrun smoothie, as they’re good for refuelling.
Liquid
It can be tempting to reach for fruit juices, but they are very high in sugar. Instead, choose from the wide variety of great dairy-free milks available (I’m a fan of Plenish and Updated: 31 January 2019. Coconut water is a good postrun choice because it provides hydrating electrolytes.
Extras
Matcha An antioxidant that reduces inflammation and aids recovery.
Inulin A prebiotic that ‘feeds’ the beneficial bacteria in your gut.
Maca The root of a South American plant, it supports the adrenal glands, boosts energy levels and can help balance hormones.
Ginger Wagamama has shared its katsu curry recipe.
Turmeric The antioxidant curcumin in turmeric helps reduce postrun inflammation.
How to make the perfect healthy smoothie:
Combine one ingredient from each column into a balanced and nutritionally rich creation. Number of possible combos: 7,776
