In the midst of our South African summer, there is nothing more refreshing than a superfood smoothie to kick off your day! Smoothies are the easiest way to pack a lot of nutrients into one tasty and filling meal that is quick to prepare and can be consumed on the go. It is the perfect breakfast solution for those of us rushing through a manic (Green) Monday morning.
Even though smoothies are usually healthy, ingredients like sugar and saturated fat can unnoticeably creep in when adding syrup or flavoured yogurts to your smoothie mix. Always opt for whole, plant-based ingredients such as fresh fruit, vegetables, nut milk and seeds. Play around with flavour combination and try adding different fruits and vegetables to your favourite recipes – even broccoli, cauliflower and beets! For added sweetness, opt for dried pitted dates and for additional protein, add a block of silken tofu. Healthy fats like avocado and nuts are great in smoothies too!
Remember, eating plant-based at least one day every week will not only help improve your health, but it will also lessen your carbon and water footprint and help save the lives of countless farm animals living confinement. Join the Green Monday SA movement and start eating plant-based today. For more information on the movement, the health benefits of a plant-based diet or delicious recipes, please visit www.greenmonday.co.za
Green Recipe: Omega-3 Blueberry Smoothie
Time: 5 minutes
Recipe by Leozette Roode, The South African Vegan Cookbook
This recipe not only makes for a salivating summer drink, but also provides you with your daily dose of protein, antioxidants and Omega 3 Fatty Acids. These essential fats are important for a variety of reasons, including optimizing cardiovascular health! Natural ingredients such as walnuts, ground flax seeds hempseeds and flax or hemp oil are high in Omega 3 Fatty Acids. Feel free to use a variety of berries instead of just blueberries, and add a ripe banana for extra creaminess and sweetness.
- 1⁄2 cup flaxseeds / 1 tablespoons ground flax seed powder
- 1⁄2 cup walnuts
- 1⁄2 cup silken (soft) tofu
- 2 cups frozen blueberries
- 6-8 dates, soaked in hot water then drained
- 2 cups Almond Breeze unsweetened almond milk
- Add the flaxseeds and walnuts to a blender. Blend until they form a very fine powder.
- Add the tofu, berries, dates and almond milk to the blender. Blend until you’ve combined all the ingredients.
- Pour into two glasses.
- Top with more frozen berries and serve immediately.