Super green smoothies to make you glow

Posted on: 1st December, 2014

Category: Health

Contributor: Hannah Dare

After the positive response I had to my recent article on Healthy Breakfasts, I thought I would explore a little further and give you some inspiration for a really healthy (breakfast) smoothie. These green smoothies may look strange but they leave you feeling SO glowingly healthy inside and out you won’t mind! They are a great way of getting in the veggies without even noticing it, and with a little work you will even get your kids enjoying them too. The main proviso being you do need a high powered blender of some description to deal with green veggies like kale and broccoli in your smoothie. There are many different types of high power blenders on the market these days, with prices ranging from about €120 right up to €600. My baby, a Vitamix ‘borrowed’ from my sister, does come in towards the high end, but The Magic Bullet gets good reviews and is a more reasonable price at about €94-135. So if you are stuck for what to ask Santa for…

My focus for breakfast these days is to make something that is quick and easy, tastes good, and is really full of vitamins minerals and fats to keep me going through the entire morning. I want my energy to last. I don’t want to feel starving by 11am (which was a problem when I was eating toast for breakfast) and I want to boost my immune system to fend off the winter bugs. I love toast, but I think on days I am working especially, I really need more than simply carbs in the morning. A Super Porridge (see last month’s recipe) is another good option, but these smoothies can make a healthy and tasty alternative breakfast.

The first step is to find a good source of fresh organic greens — different types of kale are good, spinach is good, and broccoli can also be used. If you have a garden, this is of course much easier and smoothies are a great way of using up excess winter greens.

Next you need to stock up on some smoothie essentials. If you are trying to reduce dairy, then some nut milk, coconut or almond for example, is good for thinning out your smoothie. You also want some coconut oil or MCT (the concentrated form of coconut) oil. I often put some Bee Pollen in (do buy organic as pollen from non-organic flowers will certainly have pesticide residues). I like to add in some protein powder; your local healthfood shop will have a selection but I like the Life Powder by Terranova because it has a huge range of different foods in it. A cheaper alternative would be one of the Pulsin powders; Pea Protein perhaps. And finally I like to put in some seaweed; you can use a powdered seaweed but if you have a nice blender then you can rehydrate some Irish Kombu (one strip in a small amount of boiling water for five minutes or so) and pop it in; I often put the water in too so as not to waste the nutrients that come out in the soaking process.

The fresh ingredients include a banana, a ripe avocado. The avocado, as well as being full of vitamin E makes your smoothie lovely and creamy and thick and the banana adds a nice sweet background.

My blender has a large jug, and I am making a smoothie for two people. I start with a packed half jug of greens, kale or spinach most mornings. Then I add an avocado. Then about a medium glass of milk, coconut milk is my preference. Then a ripe banana. Then the goodies — a heaped tablespoon of coconut oil (or four teaspoons of MCT oil); a tablespoon of Bee Pollen, a measure of Protein Powder, the kombu and the water, and blend. I blend on the highest speed possible for a few minutes to make sure the greens and seaweed are properly broken down. I then taste it and check consistency; mine aren’t too sweet but if necessary you can always put in a second banana. In the summer you might like to put in other fruit such as ripe nectarines or peaches also. I add a little more liquid if necessary at this stage also.

Variations: some days I add in some frozen organico berries — a good handful of blueberries or raspberries are lovely. I leave the smoothie to sit a little those mornings to let the berries thaw. Fresh berries would also be nice, but in the off-season it’s more affordable to buy organic ones from the freezer.

Toppings: I really like to put a topping on my smoothies and eat it with a spoon so I generally make it quite thick.I find this give me the sensation of eating a breakfast which seems to help psychologically. I like the toppings by Superlife, and Irish company making Superfood toppings for breakfast that include chia seeds, goji berries, mulberries, cacao nib and lots of other goodies and taste great (a bit chocolatey!). Obviously this also adds to the nutritional bottom line.

This smoothes breakfast is low carb; quite high fat (good fats of course!) and very high in nutrients and fiber (the kale of course is a nutritional powerhouse, as is the seaweed). It’s a good way to get started on your seven portions of fruit and veg a day. It can also make a good afternoon snack and is a good way to eat healthily if you have a job that involves driving as you can make it up at take it with you. Try it out and let me know what you think!

Organico is open up to 5pm on Christmas Eve, and the shop reopens on December 27 at 9am. The Cafe reopens on Monday, January 5. Came and see our selection of Christmas hampers and gifts, and if you want a different Christmas Party venue check out our menu online. Happy Christmas!

Latest News Articles:

Schull Garda Station wins ‘Leading Light in Road Safety’ award from Road Safety Authority
Go quackers at the 2018 West Cork Bird Race
Bandon in danger of losing its youth café
Local professionals invited to Anam Cara information pack launch
Bandon Transport and Public Realm Enhancement Plan shortlisted for Irish Planning Awards
Christmas on the beat
Clonakilty town aims to get snowed under with the return of the Clonakilty Christmas Express
On call for Christmas
Have your say in shaping the future of Clonakilty
Dursey Island project passes first phase in Failte Ireland’s Grant Scheme

Join us on Facebook

Visiting restrictions in place at Bantry General Hospital due to Flu Presentations

Strict visitor restrictions have been put in place with immediate effect at Bantry General Hospital due to the number of patients who have presented with flu like symptoms.

In the interest of patient care and in order to restrict the spread of the flu virus within the hospital, it is necessary with immediate effect to ban all visitors to Bantry General Hospital, with the exception of following: critically ill patients are restricted to one visitor per critically ill patient and confined to visiting times only, and attendance at the Medical Assessment Unit (MAU) and Local Injury Unit (LIU) should only take place if absolutely necessary, only one relative per patient attending these areas.

The elderly, children, pregnant women or young adults, those with chronic illnesses or vulnerable others are advised not to visit. Outpatient, Day care services and routine hospital admissions are not affected.

All infection control measures are in place and every effort is being made to manage and contain the spread of the flu virus.

People with flu like symptoms are advised to contact their GP by phone in the first instance and avoid presenting at the Emergency Department at Bantry General Hospital.

Bantry hospital staff are asking people to think about all their care and treatment options and keep ED services for the patients who need them most. Others with a less serious illness can be treated by their GP or out of hours GP service where their GP can refer them to an Assessment Unit the following day if required.
... See MoreSee Less

8th January, 2018  ·  

West Cork People - The Best Free Read in West Cork shared Cope Foundation's Happy Christmas from Cope Foundation. ... See MoreSee Less

What makes Christmas special? Children and adults we support, our incredible staff, families and supporters - these are the people who make our organisation so special every single day, but especially at Christmas! Meet some of them here... Thank you to the wonderful team at AV3 Media who kindly produced this video for us as a Christmas gift! To make a Christmas donation today, go to www.cope-foundation.ie/donate. We believe that together we can do great things and with your support we can do so much more! Please SHARE our video so that more people can learn about the amazing things that happen at Cope Foundation! Evening Echo; Irish Examiner; The Southern Star; The Avondhu; Cork Independent; West Cork Times; West Cork People - The Best Free Read in West Cork; Bandon Opinion/The Opinion; Vale Star; East Cork Journal; Cork Chamber - Faces of Cork Business; Cork City FC; Cork Institute of Technology - CIT; University College Cork; Corks RedFM 104-106; The KC Show Corks 96 FM; Cork's 96FM; Cork's Best; C103 Cork; Cork Airport; Cork Opera House: The Everyman; Cork County Council; County Cork; Cork City Council; CorkLike; CCCahoots; Cork On Ice; Glow Cork; CIT Cork School of Music; RTÉ Today; Ciaran Bermingham - Actor; Rob & Marian Heffernan; John Spillane; Ger Wolfe; Eimear O'Brien PR; Jack O Rourke; Theo Dorgan; Mahon Point Shopping Centre; Blackpool Shopping Centre & Retail Park

18th December, 2017  ·  

This is the real spirit of Christmas at Caseys of Clonakilty. ... See MoreSee Less

Are you alone or do you know someone who will be alone this Christmas? If so, then we here at Casey’s would like to make your day that little bit easier. We are offering a full Christmas dinner on us! Christmas dinners can be collected Christmas Eve from 12:30pm - 8:30pm. Wishing everyone a very happy Christmas from everyone at Casey’s

15th December, 2017  ·  

RTÉ Raidió na Gaeltachta’s has just announced its Christmas schedule and it features several programmes of interest to listeners in West Cork.

On New Year’s Day at 12.08 pm we’ll hear highlights from the Éigse Dhiarmuidín Festival that took place in West Cork in early December, remembering musician and broadcaster Diarmuid Ó Súilleabháin. An Nollaig ar Oileán Chléire is an archive show presented by Mícheál Ó Sé on Wednesday 27 December at 5.30 pm about Christmas on Cape Clear and on Friday 29 December and 5 January at 7 pm, Peadar Ó Riada will bring us very special editions of his Cuireadh chun Ceoil programme from Múscraí. Keep an ear out!
... See MoreSee Less

15th December, 2017  ·  

West Cork People - The Best Free Read in West Cork shared Garda Síochána - Cork, Kerry & Limerick - Southern Region's photo. ... See MoreSee Less

REMINDER: An Garda Siochana are hosting a Retail Crime Prevention Meeting, to be held at 7pm on Wednesday 29th November 2017. This meeting will be held in the Munster Arms Hotel in Bandon. This meeting is one of a series being held across the West Cork Garda Division, in association with Operation Thor, the Garda National Anti-Crime Strategy. The purpose of the meeting is to increase the cooperation between Gardai and the retail sector, ensuring that the current low levels of crime in the locality extends past the busy approaching Christmas season. The meeting will be addressed by the local Crime Prevention Officer, Sergeant Ian O’ Callaghan, who will discuss burglary prevention, shoplifting, fraud, and cybercrime. There will be a particular focus on cash handling and cash exposure of businesses in the run up to the Christmas shopping period. All aspects of commercial crime will be discussed, and we would strongly urge all businesses to make a special effort to attend on the evening.

28th November, 2017  ·  

Jump to:

Top