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  • saramayos

Avocado based smoothie

Updated: Mar 11

in minutes

Avacado based green smoothie

Serves: 2

Grade: Easy

Taste Test: Healthy and divine


Ingredients


100g cleaned spinach, kale or arugula

½ litre of milk, or milk substitute like almond milk (unsweetened)

1 avocado, skinned, halved and pitted

25g fresh or frozen berries or pineapple (see my tips and tricks below)

Teaspoon of Chia seeds (optional)


Unsure of the conversion of measurements in different countries? Use this link.


Equipment


Chopping board

Sharp knife

Blender

Drinking glasses


Instructions


  1. Chop the spinach, kale or arugula.

  2. Place all ingredients into a blender.

  3. Blend until smooth and creamy.

  4. Pour into a glasses and drink immediately.


Chefs Tips and Tricks


  • Invest in a high-performance blender. I prefer the Ninja Soup Maker and Blender. The quality ones have a glass jug, the cheapest are made of plastic.

Ninja blender and soup maker
  • Weirdly, frozen fruit blends better than fresh fruit. Especially if you don’t have a powerful blender. When using fresh fruit, the skins tend to get ripped instead of blended, and can result in an unappetising chunk of fruit skin.

  • I don’t tend to drink fruit juice, or eat a lot of fruit, due to its high fructose content, which can play havoc with blood sugar spikes. But I like to add a small amount to smoothies. To prevent it from going to waste before I use it all, I blend fresh fruit with a little water and freeze it in ice cube trays. I add a cube or two to my smoothies when I need them.

  • Unless you have a local farmers market or fruit and veg shop, sometimes the only way to buy greens is in a large bag in the supermarket. To make sure the greens don’t wilt before I use them I make a batch of green cubes by blending all the greens with a small amount of water and freezing into ice cube trays.


Fact file


  • Health benefits: Omega-3 fatty acids in avocados, have more than 17 important health benefits: including supporting brain health, fighting depression, lowering the risk of heart disease and fighting inflammation.

  • Avocados contain more potassium than bananas – half an avocado (100 grams) packs 487 mg of potassium

  • The reason I recommend milk alternatives is that regular intake of dairy milk has been linked to prostate cancer. Dairy milk is also associated with increased risk of lung cancer, breast cancer, and ovarian cancer in people with lactose intolerance. Personally, I have had a lifelong dairy intolerance and suffer sinus related problems when I consume it.

  • Milk and other dairy products are the top sources of artery-clogging saturated fat in the diet.

  • Bone health myth: Research shows that dairy products have little or no benefit for bone health. According to an analysis published in the British Medical Journal, most studies fail to show any link between dairy intake and broken bones, or fractures. Those over the age of 50 who consume a lot of milk, cheese or yoghurt run the same risk of fractures ― broken bones ― as people with lower calcium intakes.

  • Staphylococci poisoning and the link to milk products are intimately associated with the history of food poisoning outbreaks worldwide.


my Other related blog posts


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