MY 5 FAVOURITE SMOOTHIE RECIPES | RAW TILL 4 STYLE

MY 5 FAVOURITE SMOOTHIE RECIPES | RAW TILL 4 STYLE

raw till 4

I’ve made a lot of tasty smoothies recently….and every time I share them on Instagram I feel guilty for giving a half-arsed description of what’s in them. So, I promised to provide a detailed recipe post of the best ones. And here it is.

Also bear in mind that I recently read “How Not To Die” by Dr. Michael Greger. In this book he explores each of the 15 leading causes of death in the USA (which can be nearly interchangeable with most Western Countries) and summarises studies and research that has been done on the foods that either cause or prevent these illnesses. In the second half of the book he dedicates each chapter to a foods that, according to the research, we should eat daily to prevent disease. And, because of this, my smoothies have been given a new lease of life with some funky ingredients like flaxseed, turmeric and berries.

So with inspiration taken from Dr. Greger here are 5 delicious and nutritious smoothie recipes!


 

PLEASE NOTE: A small glass of a smoothie is not a meal. It is only about 200 calories and digests very fast. This will leave you ravenous after an hour and make you go and snack on shite. The shite will be calorically dense and very unhealthy. My smoothies are healthy and not calorically dense so you can have a massive one guilt free. My smoothies are always ginormous. I have at least a litre breakfast and it keeps me full until lunch.  Eat/drink it slowly, and always on an empty stomach. If you don’t have time to finish it before work get one of those big jars with the gold lids and take it with you. Jars are the handiest thing ever.


 

VEGAN MANGO LASSI raw till 4

  • 1 ripe mango
  • 1 cup of frozen mango
  • 4-5 frozen bananas
  • 200-300 ml of coconut water (depends on how liquidy you want it)
  • A splash of plant-based milk
  • 1/4 tsp turmeric
  • 1-2 tbsp coconut sugar (depends on how sweet you want it)
  • 1 tbsp milled flaxseed
  • 2 tbsp vegan natural yoghurt (try this brand – you can get it in Dunnes)

(makes breakfast for 1 or a small snack for 2-3)

Comments: Let the frozen bananas and mango defrost for 10-20 minutes depending on how much time you have – I would recommend taking them out of the freezer as soon as you come downstairs. I added the turmeric and flaxseed because they are 2 of Dr. Greger’s “Daily Dozen” and you don’t taste either so it’s a really quick and handy way to get in these disease fighting foods. That said, they are not necessary for this smoothie…. Also, coconut water is expensive, so if you want to do half normal water half coconut water that’s fine. Or half coconut water, half plant-based milk is fine too!

GREEN CREAM
raw till 4

  • A handful (or two) of spinach leaves
  • 4-5 frozen bananas
  • a cup of frozen pineapple
  • a cup of frozen mango
  • 1/4 of an avocado
  • 200-400 ml coconut water
  • 2 tbsp coconut sugar
  • 1/4 tsp turmeric

(makes breakfast for 1 or a small snack for 2-3)

Comments: Like the above, let the frozen fruit defrost for at least 15 minutes. It makes the smoothie so much creamier (and will prevent your blender from exploding). Turmeric is optional, but advisable for its health properties. Ingredient quantities are just what I used. Play around with what works for you.

BERRY CHOCOLATEY IMG_3438

  • 4-5 frozen bananas
  • 1-2 cups of frozen mixed berries (or cherries)
  • 1 tbsp raw cacao or plain cocoa powder (I like Green&Blacks)
  • 1-2 tbsp coconut sugar
  • 200 ml coconut water
  • 100 ml plant-based milk
  • 1 tbsp milled flaxseed

(makes breakfast for 1 or a small snack for 2-3)

Comments: Again, let the frozen bananas defrost for 10-20 minutes first. Frozen cherries would be the best choice of frozen berries but I can never get them here. If you can get them, get them! Any sweetener will do it doesn’t have to be coconut sugar, but that is one of the healthiest. (other options include: date sugar, maple syrup, date syrup etc.)

CHOCOLATEY CHOCOLATE raw till 4

  • 4-5 frozen bananas
  • 1 tbsp raw cacao powder or dark cocoa powder
  • 1-2 tbsp coconut sugar
  • 1/4 of an avocado
  • 1 tbsp milled flaxseed

(makes breakfast for 1 or a small snack for 2-3)

Comments: Any sweetener can be used here (see comment above). Also, please let your bananas defrost before you blend! For a good 15 minutes! (you’ll break your blender otherwise)

SWEET BLUES raw till 4

  • 10-15 dates (use medjool or other soft date – ask in your local Asian shop)
  • 1 cup frozen blueberries
  • Some fresh blueberries (if you have them)
  • 150 ml coconut water
  • 150 ml water

(makes breakfast for 1 or a small snack for 2-3)

Comments: If you can’t get access to fresh dates from your local Asian shop you can use the dried dates available in most supermarkets. However, be sure to soak them over night, or for a few hours before blending. This will make sure there are no bits. Amounts of liquids can be altered to suit your taste.


 

I hope you all enjoy these smoothie recipes and let me know if you make any of them by posting to Instagram with the hashtag #greenleafysmoothies.

Thanks for reading.

Amy.x

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