Healthwise Natural Therapy Centre, 5 Delacourt Road, Blackheath SE3 8XA

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Anti-inflammatory Blueberry Smoothie

The Facts

I've designed to make this as anti-inflammatory and lower carbohydrate as possible while still being delicious and sweet tasting. The high biotin, calcium, vitamin E and zinc levels in this smoothie also make it great for your hair, skin and nails. Most importantly it is high in protein, antioxidants and is super high in omega 3.

I usually pre-prepare everything in advance by adding the fruit and nut ingredients into a bag and popping them into a freezer, only adding the flax, oats and plant milk at the last moment before blending for 1-2 minutes.

I've been using homemade tiger nut milk for this, but you can use any plant milk of choice you have at home. (Here's a recipe for homemade cashew nut milk.)

The Recipe

Add into a blender:

200g plant nut milk of choice

60g banana (fresh or frozen)

100g avocado (fresh or frozen)

90g frozen blueberries

12g almonds

10g flax seeds

10g organic gluten free oats

I like to add a scoop of vanilla protein powder just before blending as it makes the final smoothie thicker, more filling and protein rich as a meal and also I like the vanilla flavour with the blueberry-almond combo!

This isn't really a ketogenic diet friendly smoothie at 33g net carbs, but definitely could work within the framework of a lower carbohydrate diet. You could make it a keto friendly 15.3 net carbs by leaving out the banana and the oats. It should definitely be treated as a meal and not as a snack unless you're in training mode. I like using it to break my 16 hour overnight fasts.

The Nutrition

(including the protein powder)

561 calories

25 g protein

33 g net carbohydrates (15.3 g if you leave out the bananas and oats)

33 g fat (including a whopping 2.4 g Omega 3!!!)

And just in case you're interested, it has a whopping...

4 mg zinc

467 mg calcium

124 mg magnesium

1.4 mg manganese

20 mcg biotin

9 mg vitamin E

24 mg choline

84 IU vitamin D