CHOCOLATE SWIRL SMOOTHIE RECIPE
With the days growing warmer, many of us tend to gravitate more towards smoothies for breakfast - which can be super convenient (and delicious); but can also lack in some of the protein and healthy fats key for sustained energy. Pairing carbs with protein or fats helps slow digestion, keeping us full for longer and dampening the blood sugar spike that blended or juiced fruits can cause. Including fat in our diet is also crucial for women’s health, as hormone production depends on it.
With this in mind, here’s one of my favourite smoothie recipes, created by the talented Ana Ravier, to fuel your body and mind before or after your workout:
INGREDIENTS
- 4-5 ice cubes
- Approx 1/2 cup plant based milk
- One frozen banana (chopped)
- 1 tbsp (20ml) chia seeds
- 1/2 tbsp LSA or Macro’s “gentle fibre”
- 1 tsp maca powder (or sub cinnamon)
- 1 scoop vanilla protein powder (optional)*
- For the chocolate sauce :
• 1 tsp tahini
• 1 tsp honey
• 1 tsp raw cacao
- Toppings (for crunch)
• Hemp seeds or cacao nibs
METHOD
- Add ice cubes, chopped frozen banana and milk to your blender, followed by the maca powder, chia seeds, protein powder and gentle fibre (or LSA).
- Blend until smooth, then transfer smoothie to a bowl.The consistency should be due similar to soft serve ice cream.
- In a small bowl, mix the honey and tahini until smooth. Add the cacao powder, and add water as needed to obtain the right consistency.
- Drizzle the chocolate sauce onto the smoothie, and top with cacao nibs or hemp seeds.
The banana provides carbohydrates, while the chia seeds, tahini and hemp seeds are rich in fibre and healthy fats (omega 3s), as well as micronutrients such as magnesium and selenium.
Always choose raw, organic honey, which has antibacterial properties. Adding protein can help support muscle recovery after exercise, and keep you full for longer.When choosing a protein powder, opt for one with at least 15g of protein per serve, minimal added sugars or additives, and organic ingredients. Some of my favourite brands include True Protein, Sol Cleanse, KIC and Happy Way.
Opting for one containing digestive enzymes can also be a plus if you have a sensitive digestive system.
