Blueberry and Cardamom Smoothie

I'm a big fan of cardamom - so needless to say, this is one of my top 5 smoothies. If you're not too keen on cardamom, you can leave it out and make it a plain blueberry smoothie, or add a bit of vanilla essence to give it some flavour.


This is how you do it:

Put the following in a good blender and mix until smooth.

  • 500 ml (1 cups) of oat or almond milk (I quite fancy the Rude Health ones)

  • 4 dl frozen blueberries

  • 1-2 ripe bananas

  • 1 avocado

  • 1 tsp of cardamom seeds

  • a pinch of Himalayan sea salt

  • 1 tbsp chia seeds

Optional

  • 1 tbsp hemp seeds

  • 1 tsp vanilla essence


What good does it do to your body?

  • BLUEBERRIES are full of antioxidants and are good for brain and heart health. They also contain folate, vitamin A, C, K , copper, choline, manganese, vitamin E and beta carotene.

  • AVOCADOS contain vitamins (folate, vitamin B6, C and E), minerals (such as potassium), antioxidants (lutein and zeaxantin which are good for your vision) and healthy fats. Avocados are high in insoluble fibre that makes you feel full for longer and can prevent constipation.

  • BANANAS contain the mineral potassium which helps muscles to contract and nerve cells to respond. It also helps maintain fluid levels in the body and can help lower your blood pressure.

  • CARDAMOM can help with digestive issues and can help lower blood pressure due to antioxidants and diuretic properties. It's anti-inflammatory and may help lower blood sugar levels.

  • CHIA SEEDS are high in protein, fibre and healthy omega 3 fatty acids. They are also a good source of calcium.


General smoothie tips:

  • Use a good blender so it doesn't end up lumpy.

  • Use ripe fruit to get the best possible taste.

  • If you struggle to find ripe bananas, buy a bunch of green ones and when they are ripe, peel and cut them into a few pieces and put in the freezer in a container. Then you can just pick some out whenever you fancy a smoothie!

  • Buy frozen avocados and take out a half or two halves when you start making the smoothies. By the time you've added the other things it will have defrosted enough to be able to cut into 4 pieces and add to smoothie

  • I save old glass jars with lids and use them for keeping smoothies in the fridge. If you don't put a lid on, it will start to oxidise and look at bit brown and ugly on the top.

  • Smoothies keep well for 2-3 days, so I tend to make big batches and then drink them for the next 2 days or so.



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