My Go-To Green Smoothie

I can think of a hundred reasons why smoothies are such a great choice for breakfast. They're easy to take with you to have at work or on-the-go, they're quick to make, and they're delicious. But for me, the best part is just how incredibly good for you they can be. Check out my article on why smoothies can be so healthy and I'm pretty sure you'll be convinced!

In short, the extra portions of fruit and veg they help us consume have some incredible health benefits, including lowering the risk of developing type 2 diabetes, some cancers, cardiovascular disease, and a lower risk of becoming overweight. Smoothies can also be really high in iron and protein, great news for vegans. And they're perfect for keeping hydrated. So start your day with a healthy smoothie and you'll stay on top of your game! 

Another great thing about smoothies is just how versatile they can be - you can switch up the ingredients depending on what you have in the fridge. This recipe for my go-to green vegan breakfast smoothie is a favourite but I often switch up the ingredients which helps to get a variety of nutrients and flavours each day. 

My Go-To Green Breakfast Smoothie

Ingredients:

• 1 banana

• 1/2 an apple

• 2-inch chunk cucumber

• 1/4 cup blueberries

• 1 cup fresh kale

• 1 cup fresh spinach

• 1 thin slice fresh ginger

• 1/2 scoop vanilla Vega Essentials vegan protein powder

Method:

This bit is really simple. Wash / rinse everything, chop up any larger ingredients, and chuck everything into a blender, topping up with water then adding the protein powder (optional). Blend until smooth then enjoy your healthy green vegan smoothie right away or keep in the fridge for later in the day (may need a stir if leaving 'till later). 

Nutrition:

• Protein: 15.4g (Women: 30.8% / Men: 28.0%)

• Iron: 3.9mg (Women: 26.4% / Men: 44.8%)

• Calories: 277 (Women: 13.9% / Men: 11.1%)

• Sugars: 29.2 (Women: 32.4% / Men: 24.3%)

• Total Fats: 3.1g (Women: 4.4% / Men: 3.3%)

• Saturated Fat: 0.4g (Women: 2.0% / Men: 1.3%)

• Salt: 0.3g (Women: 5.0% / Men: 5.0%)

• Fibre: 9.9g (Women: 33.0% / Men: 33.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Blueberry Protein Smoothie Bowl

I have to admit, until quite recently I was a little sceptical of smoothie bowls. I thought they were kind of impractical and just a way that Instagrammers could make their smoothies look better for photos. But having made a few now I've realised they're pretty awesome because: 

• Using a spoon to eat your smoothie takes much longer than simply drinking it, which really helps control your eating speed

• You can make smoothie bowls much thicker - this adds variety and it kind of feels like you're having ice cream for breakfast which is obviously a massive morning win

• You can appreciate the toppings - for example I love kiwi fruit but if it were blended up with the smoothie the flavour would be kind of lost

• Yes, they look prettier too, but this is actually important because good presentation of food is a major component to the enjoyment of a meal

* A note on protein - it’s absolutely not necessary to use protein supplements just because you’re on a vegan diet. They can however be useful and convenient, especially if you’re regularly weight training, where a higher protein intake can help with building muscle strength and mass - the same reason you’ll often see meat eaters drinking a whey protein shake after the gym! Vivo Life is my favourite vegan protein brand - all their products are vegan, use raw and fermented proteins for improved absorption, are independently tested for heavy metals, and are smooth and taste great! You can use ‘TJ10’ for a 10% discount on your first order with them!

I still drink my smoothies most mornings because time is often short, but when I get the chance I'll definitely be making smoothie bowls more often now. This one was delicious - here's how I made it:

Blueberry Protein Smoothie Bowl

Ingredients (serves 1):

• 1 frozen banana

• 1/2 cup frozen blueberries

• 1-2 large handfuls fresh spinach

• 1/2 fresh beetroot

• 1/2 scoop Vivo Life Perform (acai and blueberry flavour)

• About 1 cup water

Toppings:

• 1 fresh kiwi fruit

• 1 Tbsp toasted almond flakes

• 2 Tbsp fresh blueberries

• 1 tsp chia seeds

Method:

Chuck all ingredients in a blender and whizz up until smooth... that's it! You can add a little more water if you want a more liquid consistency, or a few ice cubes to make it thicker. Cut up the kiwi fruit and arrange on top along with the other toppings. It's that simple.

These are great for post-workout refuelling. The natural sugars in the fruits and the protein from the Vega powder, nuts, and seeds is the perfect combination for muscle recovery and growth. 

Nutrition:

• Protein: 17.8g (Women: 35.6% / Men: 32.4%)

• Iron: 4.2mg (Women: 28.4% / Men: 48.3%)

• Calories: 359 (Women: 18.0% / Men: 14.4%)

• Sugars: 32.9g (Women: 36.6% / Men: 27.4%)

• Total Fats: 8.4g (Women: 12.0% / Men: 8.8%)

• Saturated Fats: 0.8g (Women: 4.0% / Men: 2.7%)

• Salt: 0.3g (Women: 5.0% / Men: 5.0%)

• Fibre: 13.8g (Women: 46.0% / Men: 46.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women. 

Garlic and tarragon mushrooms on toast

The perfect way to start the weekend - mushrooms on toast is so incredibly quick and simple but packs so much comforting flavour. When cooked like this with some garlic and tarragon, they take on an aromatic, almost meaty flavour, and the toasted white bread absorbs the woodsy juices to become a delicious treat in itself. Some rocket dressed with balsamic provides a little tang and mixes perfectly with the warm mushroom juices.

And it's a nutritional powerhouse, because with just 372 calories you're getting over a quarter of your daily iron needs, three quarters of your daily vitamin D intake, plus a good amount of protein and fibre. 

Vegan Garlic and Tarragon Mushrooms on Toast

Ingredients (serves 1):

• 2 slices fresh white bread, toasted

• 1 Tbsp cold-pressed rapeseed oil

• 150g chestnut mushrooms

• 2 cloves garlic, minced

• 2 tsp fresh tarragon, finely chopped

• 30 fresh rocket

• 1 tsp olive oil

• 1 tsp balsamic vinegar

• Salt & pepper to taste

Method:

Heat the rapeseed oil in a pan. Meanwhile chop your mushrooms in half lengthways, add to the pan, and shake around in the oil. Sauté them for around 5 minutes until the juices that come out begin to evaporate and the mushrooms are turning golden. For the last few minutes, add the garlic and tarragon and continue to stir round the pan. Meanwhile, toast the bread (and spread with vegan butter if desired) and dress the rocket leaves. Season the mushrooms with salt and lots of pepper, then spoon over the toast with the juices and top with the dressed rocket leaves.

Nutrition (per serving with toast and dressed rocket):

• Protein: 11.0g (Women: 22.0% / Men: 20.0%)

• Iron: 3.8mg (Women: 25.7% / Men: 43.7%)

• Calories: 372 (Women: 18.6% / Men: 14.9%)

• Sugars: 5.7g (Women: 6.3% / Men: 4.8%)

• Total fats: 21.9g (Women: 31.3% / Men: 23.1%)

• Saturated fat: 2.6g (Women: 13.0% / Men: 8.7%)

• Salt: 0.9g (Women: 15.0% / Men: 15.0%)

• Fibre: 5.2g (Women: 17.3% / Men: 17.3%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.