Three healthy post-exercise smoothies

Nutritionist Amanda Harasym shares three of her favourite post-exercise recovery smoothies.

Amanda suggests to use organic whole foods when possible and to increase the nutrient density of your smoothie, sneak in a handful of greens – baby spinach or cos lettuce has the least flavour if you can’t manage options like kale or spinach.

Berry Delicious Orange Smoothie

This is a great recipe for those who need to replace carbohydrates post workout.

Ingredients

  • 1/2 cup frozen mango
  • 1 cup blueberries (fresh)
  • 1/2 medium orange, peeled
  • 1/4 cup rolled oats
  • 1 handful spinach
  • 2 tablespoons mashed avocado OR 1 tablespoon ground flax seeds

Method

Blend all ingredients together in a high speed blender until smooth. Pour into a glass or shaker and enjoy. Option to add in half cup coconut water if you find it’s too thick.

Green Machine

Ingredients

  • 1 cup coconut water
  • 1/2 cup spinach
  • 1 medium banana, frozen
  • 3/4 cup frozen pineapple or papaya
  • 1 teaspoon spirulina or chlorella powder
  • 1 tablespoon chia seeds
  • 1/2 teaspoon maca powder

Method

Blend all ingredients together in a high speed blender until smooth.

Chocolate Pudding Smoothie

Ingredients

  •  1 cup dairy free milk of your choice
  • 1 tablespoon raw cacao powder
  • 1 teaspoon maca powder
  • 1/4 cup rolled oats
  • 1 teaspoon organic peanut butter
  • 1 medium banana, frozen
  • 1 tablespoon ground flax seeds
  • 1 scoop your choice of chocolate protein powder (I prefer Clean and Lean or another pea/brown rice-based chocolate protein powder)
  • 1-3 ice cubes (optional)

Method

Blend ingredients together in a high speed blender until smooth. Maca is great for energy and hormonal balance –  Amanda likes to include it in many of my smoothie recipes.

All the above make 1 serving. Increase your ingredients and store a cup int he fridge to enjoy another time during the day.

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