Tips for making healthy smoothies!

A great way to start the day is with a healthy smoothie! Naturopath Anastasia Zafiropoulos recommends that if mornings are hectic for you, that you make your smoothie the night before and just refrigerate it, then re-whizz it in the morning. Too easy!

Below are Anastasia’s basic protein smoothie recipe and her list of healthy additions.
Protein is the starting material because it provides the building blocks needed by your cells for growth and repair. It helps stabilise blood sugar levels, keeping you feeling fuller for longer, and among other things helps improve immunity particularly after illness and helps you recover after exercise.

Basic protein power smoothie

1 scoop whey protein powder (WPI or WPI/WPC)
1 cup low fat milk/almond/rice/coconut or oat milk (or even juice)
1 tablespoon unsweetened natural plain yoghurt
1 handful mixed berries eg. strawberries, raspberries and/or blueberries
¼ teaspoon cinnamon powder

Blend together and then if you’re feeling adventurous add a couple of the ingredients below:

  • 1 handful of organic goji berries - packed with vitamins and antioxidants
  • ½ a teaspoon organic coconut sugar – a low-GI, rich-source of potassium, magnesium, zinc and iron - a great replacement for brown sugar
  • 1 tablespoon acai powder – a nutrient, omega and antioxidant rich superfood
  • 1 tablespoon lecithin granules – to aid digestion and help emulsify fats in the digestive system
  • 1 tablespoon wheat germ powder – a gluten-free, natural source of vitamin E and essential fatty acids - useful for healthy digestion, skin and heart
  • 1 teaspoon of organic maca powder – rich in amino acids, essential fatty acids, vitamins and minerals, it’s important for supporting the endocrine system responsible for hormonal regulation
  • 1 teaspoon slippery elm powder – to soothe digestive tract inflammation and settle an acidic or irritated stomach
  • 1 teaspoon of NutriVital Organic Greens Plus – for a rich source of alkalising super greens, antioxidants, liver protecting herbs, prebiotics and amino acids – ideal if you are a fussy eater or not consuming enough  fruit and vegetables daily
  • 1 teaspoon chia seeds – protein rich superfood containing antioxidants, amino acids, magnesium, calcium and fibre – great for your bowels! (drink immediately as otherwise chia will become gelatinous)
  • 1 tablespoon LSA (linseed/sunflower seeds/almonds) – an excellent source of fatty acids, protein, B vitamins and selenium and fibre to keep your bowels regular
  • 1 teaspoon organic cacao powder – containing phytonutrients, vitamins, minerals and omega 3 fatty acids and a rich source of super relaxing magnesium
  • ½ cup rolled oats - rich in vitamins B, D and E, it acts as a restorative nerve tonic, and helps keep you feeling fuller for longer


This article originally appeared in the March 2013 edition of Go News published by Go Vita


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