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Updated: Feb 18, 2021

Starting your day with a smoothie is a great way to get some vital nutrition into your body early.

Studies show that the sooner you consume fruit and vegetables the more likely you are to meet adequate nutritional requirements.

Play around with flavours you love and gradually add more veggies to easily get in your 5-a day.

Always keep an open mind with smoothies, they often taste much better than they look.

Prep time 3 minutes

Total time 6 minutes

Servings 2 Servings


1. 1/2 cup of Kale (Roughly 1 handful)

  • Kale can have a strong flavour, consider adding more spinach and less kale if the kale taste is too strong in this recipe.

  • Use different fruits to hide the flavour (see below)

2. 1 ½ cup of spinach (Roughly 3 handfuls)

  • Excellent Vitamin K and Vitamin A sources, which is great for bone development, keeping your blood healthy and maintaining healthy skin cell function

  • As you get used to regularly consuming green smoothies, start adding more spinach and kale in to easily get as many leafy greens in your diet.

3. 1 medium banana frozen, 1 apple frozen, ½ cup pineapple or mango frozen

  • Fruits are great for enhancing the flavour of smoothies in a healthy way.

  • Filled with micronutrients like; vitamins minerals and fibre to help maintain and improve healthy gut function, energy and hydration.

  • Replacements / addition can include:

    • Peaches

    • Oranges

    • Berries

    • Cherries

4. 1 tbsp. ground flaxseed

  • High in omega-3 fatty acids and dietary fibre

  • Helps maintain a healthy gut.

5. 1 tbsp. chia seeds

  • Rich in omega-3 fatty acids, protein and other micronutrients.

  • Great way to increase protein content.

  • When in liquid chia seeds expand in size, which is great to help keep you feeling full for longer.

6. 250ml unsweetened almond milk

  • Healthy weight gain hack:

    • Swap to semi skimmed dairy milk, or coconut milk for a healthy way to add quality calories.

    • Add ¼ of an avocado to get in some good fats.

  • Training hack:

    • Swap for coconut water to get more electrolytes in and better hydrate yourself after training.

7. Cup of ice (Optional)

  • Add ice to make your smoothie cooler and refreshing.


Place all ingredients in a blender and blend until smooth.

  • For easier and smoother blending, add liquid ingredients first, then fresh and frozen last.

  • If the consistency is too thick, add more liquid; you can add water if a thinner consistency is preferred.

  • Chop and freeze fruit in batches beforehand for convenience.

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