Black & blue

Ingredients

1 medium banana (frozen)

1/2 cup of blackberries

1 cup of almond milk

1/2 cup of blueberries

1 tablespoon of flax seeds

Nutrition

Calories: 283

Protein: 5 grams

Carbs: 50 grams

Fiber: 12 grams

Sugar: 25 grams

Fat: 8 grams

This delicious smoothie would make an excellent breakfast to start the day with, especially for children, due to the milkshake consistency it has thanks to the banana and berries. It contains an amazing quantity of vitamins and minerals that are essential to good health including vitamins A, B6, C & K, and potassium, magnesium, iron and dietary fibre.

To make this smoothie, add all the ingredients to a blender and process until smooth.

Almond Milk

Adding almond milk to this smoothie will not only provide a healthy, low calorie, dairy-free liquid base, but will also inject a good dose of calcium and vitamin B12 into the mix. Being the nut milk that is closest in taste to cow’s milk, almond milk makes for an extremely healthy dairy alternative and contains no cholesterol, which is good news for heart health. Almond milk, whether homemade or commercially produced, is also a pretty good source of vitamin A, which supports healthy vision.

Banana

Bananas are a natural sweetener, especially when extremely ripe and soft, and also provide the body with a good dose of tryptophan which boosts mood and encourages a good night’s sleep. It is also a very good source of dietary fibre, vitamins C & B6, and potassium. There are numerous health benefits associated with the consumption of bananas including effective weight control, a healthy heart and the management of diabetic symptoms.

Blueberries

Blueberries are well known for being an abundant source of antioxidants that have been shown to fight against cancer cells and lower the risk of cardiovascular disease. They are also very low in calories and high in dietary fibre, making them an excellent food to incorporate into a weight management diet. Some studies have also found that blueberries may have a positive impact on lowering blood pressure, which is often a warning sign of developing cardiovascular disease and stroke.

Blackberries

Blackberries are plentiful during the autumn and should be picked when they are at their best and used straight away or frozen to be chucked into smoothies, providing a good dose of many vitamins and minerals. A single cup of blackberries contains half of the daily requirement of vitamin C, which is important for proper wound healing and supporting the immune system. The same amount also contains a third of the daily requirement of dietary fibre, which is essential for healthy digestion and a healthy heart and around a third of the daily requirement of vitamin K, which is needed for helping blood to clot properly.

Flax Seeds

The flax seeds in this smoothie will provide a very high quantity of dietary fibre, iron, omega 3 fatty acids, potassium and magnesium. Because of their high levels of such nutrients, flax seeds are understood to be very beneficial to heart health, helping to lower cholesterol, reduce inflammation and maintain a regular heartbeat. Flax seeds are also thought to be able to help treat anaemia caused by iron deficiency and they also support the immune system.