Smoothie power mix

Smoothies need to be quick and easy, so here’s a way to cut the daily prep time and add lots of essential nutrients:

Chia seeds = fibre, protein, nutrient rich (antioxidants, ALA-omega 3, calcium, iron, magnesium, zinc, B1, B3) also thickens the smoothie too giving a nice texture.

• Flaxseed = amino acids, ALA-omega 3, omega 6, fibre, B1, copper, magnesium, phosphorus, ligand-rich - phytoestrogens - good for peri-meno and antioxidants

• Pea protein powder = protein/amino acids 💪 (@realfoodsource)

Ingredients

Makes 5 smoothies

• 5 tbsp chia seeds

• 2 ½ tbsp flax seeds

• 10 tbsp protein powder (I use pea or organic whey)

Method

1. Mix together and store in an airtight jar

2. Use 2 tbsp per smoothie

Nutty banana smoothie

Breakfast today! But this smoothie would also work really well as a healthy mid-afternoon energy boost or post-gym with a spoon of protein powder added. I would probably use whey protein as it has a neutral taste, but if you want to keep the smoothie vegan then use pea protein - it does have a distinct taste though which will change the overall flavour if you use too much!

Ingredients

Protein: ~26–29 g
Fibre: ~5–6 g

Serves 1

• 200ml hazel or any nut milk ( I use Plenish drinks or Rude Health)

• ½ frozen banana

• ½ tbsp chia seeds

• ½ tbsp ground flaxseed

• 1 tbsp oats

• ½ tbsp peanut or any nut butter

• 2 heaped tbsp organic whey or pea protein powder

Method

• Blitz!

Energising blueberry smoothie

Sunny days make me want to drink smoothies, so here’s my spring favourite so far. It’ll give you an energy boost any time of the day as it’s packed with protein, iron and Vitamin C!

Ingredients

Serves 1

• 150g frozen blueberries 

• 20g fresh spinach 

• ½ tbsp chia seeds

• ½ tbsp flaxseeds

• ½ tbsp almond butter

• 250g nut milk

Method

Blitz well and drink!

Energising strawberry smoothie

I know I always say it, but this is my new favourite breakfast smoothie!! I probably should say, this is my latest smoothie obsession…. loving the strawberry for a change as I haven’t had any in the freezer for a while.

By the way, I always use frozen fruit in smoothies as it naturally chills the drink and is way cheaper than buying fresh. I also freeze all my brown bananas that no one will touch, so they don’t ever get wasted anymore. I added a medjool date for a little sweetness, but this is optional if you want a lower sugar drink. Personally I think it brings out the flavour of the strawberries though, so my advice is - chuck it in! Also, I always use plant milk in my smoothies, but you switch for cow’s if that’s what you have in or you prefer the taste. The same goes for all my smoothie recipes.

Anyway, hope you enjoy, it made me feel all cheery and spring-like today, along with my new green hoodie!

Ingredients

Protein: ~26–28 g

Fibre: ~6–7 g

Serves 1

• 80g frozen strawberries

• ½ frozen banana

• ½ tbsp chia seeds

• ½ tbsp ground flaxseed

• ½ tbsp almond butter

• 2 tbsp whey or pea protein (to provide ~20 g protein)

• 200ml nut milk or organic whole

• ½ medjool date, optional

Method

• Blitz really well, especially if you’re adding the date.

Banana & peanut butter smoothie

I love this kind of combination for breakfast - creamy bananas and nuts are where I’m at in the morning! This smoothie tastes really good and is full of protein so it keeps you going all morning.

Ingredients

Protein: ~24–27 g
Fibre: ~7–8 g

Serves 1

• ½ frozen banana

• 2 heaped tbsp whey or pea protein (or =20g protein)

• 1 tbsp peanut butter

• 1 tbsp chia seeds

• ½ tbsp flax seeds

• 250ml nut milk or organic whole

• 1 medjool date, optional

method

• Blitz!

Cherry & coconut smoothie

Changing things up this morning with a cherry smoothie. Loved this kinda tropical combination! Dreaming of sunny skies….

Ingredients

Protein: ~33–35 g
Fibre: ~7–8 g

Serves 1

• 150g frozen dark cherries

• 3 tbsp Greek yoghurt (high protein ~10g/100g)

• ½ tbsp chia seeds

• ½ tbsp flax seeds

• 2 tbsp organic whey or pea protein powder (to provide ~20g protein)

• 1 tbsp desiccated or flaked coconut

• 200ml coconut milk drink

Method

• Blitz

Tip

• Use frozen fruit if you can as it’s cheaper and means your drink will be chilled without adding ice.

Mango, kale & ginger refresher

Bright, cooling, and gently spiced, this refreshing nutrient drink is great at any time of the day.
Packed with vitamin C, antioxidants, and a touch of zingy ginger, it’s lighter in protein but full of flavour - perfect for warm days or when you want something hydrating and uplifting.

Since this smoothie is lower in protein, if you’re having it for breakfast:
Pair it with something higher in protein to help keep you full and support steady energy, such as:

• A boiled or poached egg on wholegrain toast

• A small bowl of Greek yoghurt with berries

• Add a scoop of protein powder stirred into the smoothie itself

Ingredients

Protein: ~1.3 g
Fibre: ~2.4 g

Serves 1

• 60g frozen mango

• 30g frozen banana

• 15g kale

• 1 slices ginger

• 100ml water

method

• Blitz all the ingredients in a smoothie maker!

Tip

• Use frozen fruit if you can as it’s cheaper and means your drink will be chilled without adding ice.

• Don’t waste bananas that are going brown, freeze them and use in smoothies.

Raspberry, mango & oat smoothie

Ingredients

Protein: ~27–29 g
Fibre: ~7–8 g

Serves 1

• 60g frozen mango

• 20g frozen raspberry

• 20g frozen banana

• 1 tbsp chia seeds

• ½ tbsp flax seed

• 2 tbsp organic whey or pea protein (to provide ~20 g protein)

• 200ml nut milk or organic whole

Method

• Blitz!!

Tip

• Buy bags of frozen fruit to save on the cost, plus they naturally chill your drink down so you dont need to use ice.

• If you’re wondering why there is more mango than raspberry, it’s because the raspberry is a much stronger flavour and it takes over if you don’t balance it out.

Berry power smoothie

If you’re a regular on my blog, you’ll know that I love a smoothie for breakfast. Today I threw together berries and nuts with creamy oat milk and added protein powder to keep me going until lunch. I always use frozen fruit as it’s so much cheaper and works better in a smoothie as it naturally chills the drink without the need for ice.

Ingredients

Protein: ~27–29 g
Fibre: ~8–9 g

Serves 1

• 30g strawberries

• 30g blueberries

• 30g raspberries

• 1 tbsp chia seeds

• 1 tbsp almond butter

• 2 tbsp organic whey or pea protein (to provide ~20 g protein)

• 200 ml nut milk (I like Plenish drinks)

Method

• Blitz!

Blueberry breakfast smoothie

If anything is going to power you through the morning it’s this smoothie! It’s loaded with vitamin C, B6 & 12, potassium, omega 3 fatty acids, fibre and protein making it a super healthy start to the day.

I hope you like it as much as I do; this is one of my favourite smoothies that I’ve made recently!

Ingredients

Protein: ~27–29 g
Fibre: ~8–9 g

Serves 1 

• 100g blueberries

• 40g banana

• 1 tbsp chia

• ½ tbsp flaxseeds

• 2 tbsp organic whey or pea protein powder (to provide ~20 g protein)

• ½ tbsp oats

• 1 tbsp almond or any nut butter

• 200ml nut of cow’s milk

Method

• Blitz!

Banana & almond protein smoothie

This is one of my favourite breakfast smoothies, it’s quick, easy and the perfect if you need breakfast on the go or before exercise. I often make one on a Saturday or Sunday morning to keep me going until brunch as it’s just the right amount of energy I need to do a workout without feeling too full.

Ingredients

Protein: ~25–27 g
Fibre: ~7–8 g

Serves 1

• 250ml nut milk

• ½ banana (70g)

• 1 tbsp chia seeds 

• ½ tbsp flax seeds

• 1 tbsp almond (or any nut) butter

• 2 tbsp organic whey protein isolate (~20g protein)

Tip

• Always read the label - Plant milks often contain hidden emulsifiers, preservatives, oils and sugar!

Clean green smoothie

I’ll admit it - I’ve never been a fan of hardcore green smoothies. I’d much rather eat my vegetables than drink them! But I wanted to create something light, fresh, and genuinely enjoyable - not something you sip just for the health benefits. This one hits the mark: it’s crisp, cooling, and packed with nutrients, with mint, lime, and ginger giving it a bright, refreshing lift.

Lower in protein but perfect as a refreshing nutrient boost when you fancy something light and revitalising.

Ingredients

Protein: ~3–4 g
Fibre: ~3–4 g

Serves 1

• 30g spinach

• 70g banana

• 20g avocado

• 3-4 mint leaves

• 5g fresh ginger

• 1 tbsp lime or lemon juice

• 210ml cold water

Simple ways to boost protein:

• Add 1 tbsp unflavoured collagen or whey isolate → +8–10 g protein, dissolves easily, no flavour.

• Add 2 tbsp Greek yoghurt → +5–6 g protein, adds light creaminess but still fresh.

• Use ½ nut milk + ½ soy milk → +3–4 g protein, minimal flavour change.

Ways to increase fibre:

• Add 1 tsp chia or ground flaxseed → +1–2 g fibre, still smooth when well blended.

• Add ½ kiwi or cucumber → light, hydrating, and subtle in flavour.

Method

• Add all the ingredients to your blender and blitz throughly

Blueberry, coconut & maca smoothie

I love this smoothie. Super quick and easy to prepare too, but I appreciate not everyone has raw maca powder in their cupboard, but it’s pretty easy to find these days, even Aldi stocks it! You could always leave it out though, the smoothie would still taste great.

Maca is an ancient Peruvian root crop from the radish family, which has a malty, slightly caramel-like taste. It's a great supplement to add to your smoothies or porridge as it won't change the original flavour too much. Maca is well worth having in stock as it's high in antioxidants, nutrients such as Vitamins B1 & 2, calcium and iron, and energy-boosting compounds called macamides and macaenes. It is called Peruvian 'ginseng' as it is said to improve energy levels and help to restore hormone imbalances.

Ingredients

Protein: ~24–27 g
Fibre: ~6–7 g

Serves 1

• ½ frozen banana

• 1 handful frozen blueberries

• 250ml coconut milk drink

• ½ tbsp chia seeds

• ½ tbsp flaxseeds

• 2 heaped tbsp organic whey or pea protein powder

• 1 tsp maca powder

Method

• Just put the ingredients in a blender and blitz!

Tip

• I keep a stock of frozen fruit in my freezer for smoothies as it's so much better than adding ice, which waters the flavour down. When I find bananas in the fruit bowl that are going a bit too brown, I peel them and add to my freezer bag.

• The coconut milk drink I prefer is made by Rude Health - it doesn't contain any additives or thickeners, unlike other brands, just coconut milk, rice and water.