Smoothie Bowl

Smoothie bowls are currently taking over our social media and we have to admit they look delicious! But are these colourful fruit filled bowls actually good for us? At Naed Nutrition we get excited about breakfast, the endless array of options that start your day in a positive way and fuel yourself for the day ahead; smoothies have to be one of our favourites. Smoothies are a fantastic fast and convenient breakfast option especially for those on the go, simply prep and portion your smoothies and freeze in zip lock bags for the week ahead to grab out in morning, blitz and go!

When preparing smoothies limit yourself to one piece or 1/2 -1/4 cup of fruit, try to add some greens like a handful of kale or baby spinach, and add a protein source; whether a scoop of a good quality protein powder (we recommend Boomers Whey Protein Isolate) or 1-2tbs of LSA mix or mixed unsalted nuts and seeds. By adding a protein source to your smoothie you assist to regulate insulin and blood sugar levels, stay fuller for longer, and create a slow release energy that will last you well into morning tea.

A smoothie bowl is essentially a smoothie poured into a bowl topped with an array of fruits, nuts, and seeds. They can be a delicious meal eaten any time of the day filled with an array of nutrients, just ensure you don't add too many toppings as you have already blitzed up your requirements in the smoothie, therefore by adding an additional array of toppings you are essentially adding extra calories that you may not require, depending on your activity level for the day. The recipe below details a smoothie bowl of a healthy portion size!

Ingredients

1 scoop of protein powder

1/4 cup of berries or 1 piece of fresh fruit

2 handfuls of baby spinach or kale

150mL unsweetened unflavoured almond milk

1 tbl natural probiotic yogurt

1 tsp of chia seeds

1 tsp flax seeds

1 tsp roughly chopped walnuts

Directions

Blend protein powder, berries/fruit, spinach/kale, unsweetened almond milk and yogurt in a blender until smooth. Pour into a bowl and top with chia seeds, flax seeds and walnuts. Enjoy!

Going Green

You’ve heard it over & over again “Eat your green veg”, “Drink your green veg”, have your “Super greens powder (or capsule”, however you can get your greens, get them in. But why?

These veggies contain a vast amount of important nutrients such as iron, folate, fibre, zinc, potassium, vitamin c, selenium, calcium, phytochemicals, anti-oxidants and more!

What are their benefits? 

• Cancer fighting: contain Isothiocyanates that reduce the production of carcinogens in the body, prevent normal cells from becoming cancerous and protect our DNA
• Lower blood cholesterol AND the risk of type 2 diabetes: with its high fibre content
• Fight infections: Zinc & vitamin C are two crucial immune boosting nutrients
• Promote weight loss: with being a high fibre low calorie source of food
• Effective for wound healing: containing vitamin K which is needed for blood clotting
• Promote eye health: lutein and powerful antioxidant prevents macular degeneration
• Maintain & promote red blood cell health: Containing Iron and vitamin C, this allows for optimum iron absorption
• Promote bone health: with its calcium content
• Healthy skin: with vitamin A, C and zinc your skin will glow
• Growth & development: folate and the other b vitamins are essential growth and new cell and energy production
• Improve your mood: containing B6 which promote serotonin & reduces PMS symptoms
  

What are your super green veggies that should I eat regularly?

• Kale
• Spinach
• Broccoli
• Brussel sprouts
• Bok choy
• Cabbage 

 (That doesn’t mean to you don’t eat your other greens – celery, cucumber, lettuce & the rest!)

What are the best ways to eat your greens?

• Steamed broccoli, brussel sprouts, and bok choy on the side of a lea piece of fish
• Green smoothies – kale, spinach, banana, coconut water, chia seeds and agave
• Spinach, pumpkin and pine nut side salad
• Green Vegetable stir fry with ginger and garlic

For more information on getting enough greens into your diet contact naednutrition@gmail.com