This smoothie bowl is excellent to have for breakfast or after a strenuous workout because of the impressive amount of protein it contains. Fans of chocolate will love this smoothie bowl.
To make it, blend the frozen banana, almond milk, peanut butter, chocolate whey protein powder, cocoa powder and oats until a smooth consistency is obtained. Pour into a bowl and top with the remaining ingredients.
The addition of banana provides a good dose of dietary fibre and potassium, both of which are important for maintaining heart health. Dietary fibre also ensures that the digestive system stays healthy and potassium plays a fundamental role in maintaining strong teeth and bones.
Almond milk is low in fat, contains no cholesterol and has a good amount of vitamin E. Commercially produced almond milk will also often be fortified with vitamins and minerals like calcium and B12.
A one cup serving of peanut butter contains as much as 113% of the daily requirement of protein, which builds muscle, but also helps to soothe and repair damaged muscle post-exercise. It also provides some excellent quantities of dietary fibre, iron and omega 6 fatty acids.
Whey Protein Powder
In addition to the peanut butter in this smoothie, whey protein powder also adds a large quantity of protein – a 28g serving contains around 40% of the daily requirement.
Mostly associated with chocolate and desserts, cocoa powder is actually incredibly beneficial to health and provides a very good dose of many important minerals including iron, magnesium and zinc. Cocoa powder is also a surprisingly good source of dietary fibre and even contains a reasonable amount of protein. This means that cocoa powder can help to keep the heart and immune system healthy.
Some of the health benefits associated with the consumption of oats include maintaining a healthy immune system, thanks to the magnesium and zinc it contains and relief from anaemia caused by iron deficiency.
Whilst it might seem like nothing more than an indulgent treat, dark chocolate is actually incredibly beneficial to your health, when consumed in moderation. The best kind to consume is one with an extremely high percentage of cocoa solids. Dark chocolate is an excellent source of iron, magnesium and potassium, and is also linked to health benefits that include maintaining cardiovascular health, protecting against the risk of “bad” cholesterol being oxidised & causing damage, and improved cognitive function.
A large orange can contain as much as 160% of the daily allowance of vitamin C, 10% of the daily allowance of folate and 7% of the daily allowance of potassium. One of the primary functions of vitamin C is to produce collagen, which in turn is used to grow healthy skin cells and enable effective wound healing. This means that the consumption of oranges can not only encourage healthy looking skin, but can also assist in recovery post-surgery.
Almonds are an incredibly rich source of vitamin E, which helps to protect cells from damage caused by free radicals and, therefore, can help to prevent the onset of conditions like Alzheimer’s disease and cancer. These creamy nuts also provide some very good quantities of the numerous B vitamins and minerals like iron, magnesium and potassium.
Some of the health benefits associated with the consumption of strawberries include protection from damage caused by free radicals that can lead to age-related macular degeneration, cancer and heart disease. They also help reduce uric acid in the body, which in turn supports the healthy function of the kidneys and provides relief from arthritic pain.
Green apple, water, carrot, grapes, cucumber and ginger smoothie
Flax seeds, banana, blueberries, oats, chia seeds, milk, almonds, raspberries and strawberries smoothie
Collard greens, water, carrot, strawberries, ginger, zucchini, cucumber and red apple smoothie