EAT YOUR
WAY TO
HEALTH
AND
HAPPINESS
SMOOTHIE RECIPES FOR EVERYDAY
HEALTH AND WELLBEING
EAT YOUR
WAY TO HEALTH
AND HAPPINESS
Smoothie recipes for everyday health and wellbeing
Consuming the daily recommended amount of fruit and vegetables can often be
a challenge so making a smoothie for breakfast or a snack can help ensure you get
maximum nutrition for your body. They are nutrient dense and when made
correctly, can provide a healthy balance of carbohydrates, protein and good fats
along with numerous vitamins, minerals and antioxidants.
Smoothies can benefit those with compromised digestive systems, help to
improve your immune system and provide health benefits such as better sleep,
more energy, reduced inflammation and glowing skin.
Most people I speak to generally suffer with some kind of health condition.
Whether it’s frequent colds, IBS, headaches or fatigue, what you eat and drink can
affect your symptoms so I have put together six tasty recipes specifically tailored
for the most common conditions I see in clinic and that people want help with.
It’s also important to get the right combination of fruits and vegetables just right
so I have done the hard work for you.
Be sure to share your smoothies with me on Instagram @wizznutrition
Wishing you health and happiness
Sally Wisbey
Award winning Nutritional Therapist
sallywisbeynutrition.co.uk
** Please note these recipes are not a replacement for medical advice. Always speak to your doctor first
regarding any health issues.
SKIN, HAIR & NAIL HEALTH
Diet is key when it comes to looking after your skin, hair and nails so try this
smoothie for a natural beauty booster.
Ingredients
½ cup of coconut water
Handful of strawberries (frozen is fine)
1 ½ handfuls of chopped watermelon (seeds removed)
1 carrot (peeled and grated)
1 tsp of ground flaxseeds
1 tsp of chia seeds
Method
Put all ingredients in to a blender and whizz until smooth.
Benefits
This smoothie is bursting with beta-carotene, a pre-cursor to vitamin A which is needed
for cell growth and thought to help slow the ageing process, reducing fine lines and
wrinkles due to its high antioxidant levels. A deficiency in vitamin A can lead to dry
hair and skin, plus brittle nails. Strawberries, watermelon and carrots are also high in
vitamin C, another vital antioxidant which is required to fight skin damage and build
collagen which helps strengthen hair and nails.
Flaxseeds and chia seeds are rich in omega 3 fats which have anti-inflammatory
properties, helping to reduce redness, swelling and irritation linked to a dry, itchy scalp
and conditions such as eczema and psoriasis. These two superfoods are also high in
protein which is needed for overall skin, hair and nail health.
MOOD BOOSTER
This smoothie is designed to help fight depression and beat the blues.
Ingredients
1 banana
1 tbsp ground flaxseed
Handful of blueberries
Handful of spinach
1 tsp of spirulina powder
1 tsp of raw honey
2 tbsp organic Greek yogurt
1 cup of unsweetened almond milk
Method
Put all ingredients into a blender and whizz until smooth.
Benefits
Bananas contain good levels of tryptophan, an amino acid which is needed to make
serotonin, often referred to as the ‘happy hormone’. They also contain high levels of
vitamin B6 which also helps with the synthesis of tryptophan to serotonin.
Flaxseeds contain excellent levels of the essential fatty acid omega 3, linked to
boosting mood and easing depression.
Blueberries are a great mood enhancer due to their high levels of antioxidants which
are great at helping fight inflammation and warding off depression.
Greek yogurt and spirulina are full of protein which triggers the production of
dopamine, a neurotransmitter that leads to an increased sense of happiness and
wellbeing.
DETOX SMOOTHIE
It is easy to overload our liver with alcohol or rich foods, especially around festive
party seasons. This is a great detox juice to help flush out toxins and ease that hangover.
Ingredients
1 pear
¼ cucumber
Small handful of curly kale
Small handful of baby spinach
2 celery sticks
1 inch piece of ginger
Juice of 1 lemon
1 tsp wheatgrass powder
½ to 1 pint of water
Method
Put all ingredients in to a blender and whizz until smooth.
Benefits
It’s no surprise that kale is known as a superfood due to the amount of nutrients it
contains. It is rated as the highest vegetable source of antioxidants and strongly
supports and regulates the detoxification activity of the liver.
Lemons are high in vitamin C, an antioxidant that helps protect the liver and aids
detoxification, helping to flush the liver of harmful toxins.
Ginger has been used for centuries to reduce nausea, something that can be caused
by an over loaded liver.
Wheatgrass contains high concentrations of vitamins, minerals, chlorophyll and
enzymes making it a well-known detoxifier, helping to restore and revitalise the liver.
Remember – LOVE YOUR LIVER ☺
HEART HEALTH
Looking after your heart should be your number one priority.
This smoothie is full of ingredients to nourish and protect this vital organ.
Ingredients
1 banana
½ an avocado (stone removed)
Handful of blueberries
8-10 almonds
1 tsp of ground flaxseeds
1 cup of filtered water
Method
Put all ingredients in to a blender and whizz until smooth.
Benefits
Bananas and almonds are great sources of magnesium, an important mineral required
by every organ in our body, especially the heart and is essential for normal blood
pressure and a normal heartbeat.
Avocados and almonds are bursting with monounsaturated fats which can help lower
bad cholesterol (LDL) whilst raising good cholesterol (HDL), reducing the risk of heart
disease.
Blueberries help to promote healthy blood pressure and protect the heart muscle and
blood vessels from oxidative damage due to their high levels of antioxidants.
Flaxseeds are full of omega 3 fats which have been shown to reduce triglyceride levels
and help reduce the risk of heart disease.
IMMUNE BOOSTER
A strong immune system is vital to protect the body from infections and disease.
Try this smoothie full of nutrients to help boost immunity.
Ingredients
1 cup of white tea (cooled)
1 cup of organic natural yogurt
1 banana
Handful of blackberries
Handful of blueberries
1 tsp of chia seeds
1 tsp of bee pollen
Water to top up if necessary
Method
Put all ingredients in to a blender and whizz until smooth.
Benefits
White tea is full of antioxidants which help protect the body from damage by free
radicals which can weaken our immune system. These antioxidants are a natural killer
of bacteria and viruses which are common in the winter months.
Yogurt is rich in healthy bacteria and protein which helps keep the digestive system
free of disease causing germs.
Berries contain significant levels of vitamin C and antioxidants known as anthocyanins
which have been found to have an anti-inflammatory effect on the immune system,
slowing down ageing.
Chia seeds and bee pollen are great additions to this smoothie as they are bursting
with lots of different nutrients including protein, essential fats and antioxidants, all
important to keep your immune system in tip top condition.
HEALTHY JOINTS & BONES
This smoothie is great for conditions such as arthritis and gout but also for people
looking to strengthen their joints, for example athletes.
Ingredients
1 handful of frozen cherries
1 handful of blueberries
1 handful of strawberries
1 tsp of ground flaxseeds
2 or 3 large kale leaves
1 tsp of coconut oil
1 cup of water
Method
Put all ingredients in to a blender and whizz until smooth.
Benefits
Cherries have long been used to soothe inflamed joints caused by conditions such as
arthritis, gout and psoriasis. They are also good at keeping levels of uric acid down,
something which is often elevated in gout.
Both cherries and strawberries are rich in vitamin C, which is essential for the synthesis
of collagen, a major component of cartilage. It is also important for the synthesis of
bone and connective tissues that make up healthy joints.
Kale is bursting with calcium, an essential mineral to maintain healthy bones. It also
contains the minerals copper and manganese which help build collagen and ligaments
and help with tissue growth and repair.
Flaxseeds and coconut oil both contain great anti-inflammatory properties and have
been shown to provide relief for arthritis, helping to alleviate joint swelling and
stiffness.