Trying to fit in my children’s 5 a day is often a daily concern for me. To some degree, what they eat during their school day is out of my control as I am not there to monitor exactly what and how much they have actually eaten.
I took some inspiration from nutritionist Sonja Breuer who used the remains of her homemade smoothie as a salad dressing and thought I would try this out on my kids.
Though I have really tried, my children have never been fans of my veggie smoothies, so I thought I would try to blitz up a sauce that was packed with all the goodness I could squeeze in.
I grilled some salmon, boiled up some pasta and literally stirred this smoothie sauce through so that the ingredients were still as raw as possible, thus maintaining maximum nutrient content. The result was astonishing – the entire contents were gobbled up in minutes!
All the ingredients I have used are super healthy. I decided to use the following key ingredients due to their nutrient dense properties:
An excellent source of many vitamins and minerals. It is rich in iron which plays an essential role in the function of red blood cells, helping to transport oxygen around the body and produce energy. It is a great source of vitamin K which is important for maintaining bone health.
Spinach can also be considered a healthy heart food due to its vitamin C and Vitamin A content. Both of these vitamins are antioxidants that can help keep cholesterol levels low. Spinach contains Magnesium which can help to maintain a low blood pressure.
An excellent protein source with amino acids such as tryptophan that are essential for growth, especially in children. These seeds contain natural anti-oxidants and are high in unsaturated “good” fats.
Contain a high concentration of magnesium which is vital for many physiological functions including the pumping of your heart, healthy bone formation, and proper bowel function.
These seeds also contain a high content of zinc which is important for immunity, cell growth and eye and skin health.
The nutrients in Avocado promote a healthy heart and great skin. It is high in monounsaturated “good” fats and when eaten in moderation has the ability to lower ‘bad’ LDL cholesterol levels.
This fresh water algae is full of many wonderful nutrients. It has very high protein, iron and calcium content and is a great natural supplement for diets lacking in any of these.
Its dark green colour is due to its high chlorophyll content which aids toxin removal from the blood and provides a boost to the immune system.
Spirulina comes in a dried powder form that can easily be added to food or mixed in a drink or Smoothie.
1 small avocado
Handful of spinach leaves
Handful of Basil
Handful of Mange Tout
Half a cucumber
I small kiwi
1 tsp sunflower seeds
1 tsp pumpkin seeds
1tsp pine nuts
1tsp organic spirulina powder
1 Small clove of garlic
Juice of half a lemon
Add all the ingredients in to a blender and blend until smooth.
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