GLUTEN FREE · DAIRY FREE · VEGAN OPTION · PALEO

This delicious smoothie is a great way to start your day, as it is packed with nutrients and energy-sustaining goodness. It is also very filling and keeps hunger at bay well into lunchtime. Ideally you should drink it slowly, as opposed to gulping it down, to allow your digestive system to properly assimilate and absorb the various elements. Also, as with all full-bodied smoothies, it’s important to ‘chew’ it as you drink it!

This may sound odd, if not bizarre, but remember that digestion begins in the mouth, and so ‘chewing’ your smoothie, even a little, triggers the release of enzymes in the stomach that will help you break it down and ensure optimum digestion. This is an important contributing factor to have in mind for people who feel that smoothies cause bloating or other digestive discomfort . Sometimes this is because there are simply too many ingredients and your digestive system becomes overwhelmed, but often it is that, because smoothies look like drinks, we often just gulp them down, but we must remember that smoothies (especially substantial ones such as this) are food (albeit in liquidy form) and so require digesting in the same way a regular meal does. So chew your smoothies! Don’t worry about looking odd, your tummy will thank you later.

The Ingredients

Blueberry Oat Breakfast Smoothie ingredients.jpeg

Gluten-free oats

While oats are gluten-free by nature, there can often be cross-contamination with wheat, as they are often grown in the same fields or handled in the same factories. For this reason, it’s important that you ensure your oats have a ‘gluten-free’ certification.

Flax seeds

Also known as linseeds, flax seeds are high in omega-3 fatty acids, antioxidants and fibre, making them a highly nutritious addition to the smoothie, and a great ingredient to have at the start of your day.

Non-dairy milk

Choose your favourite plant-based milk. Coconut and almond milk work particularly well in this breakfast smoothie.

Paleo milk options: almond, cashew, coconut, hazelnut, hemp.

AIP milk options: coconut, tigernut (chufa).

Other: oat, rice, soy.

Coconut Yogurt

Coconut yogurt is low in sugar and contains easily-metabolised fatty acids. If the yogurt is cultured, which I would recommend, then it also contains gut-supporting probiotics - key in the promotion and maintenance of gut health.

Almond Butter

Almond butter is a delicious addition to this smoothie. It has an impressive nutrient profile (rich in protein, fibre, vitamin E and good fats) and is far better tolerated than the ubiquitous peanut butter.

Banana

Bananas provide you with energy and are an excellent source of potassium. According to the principles of Ayurveda, bananas also support digestion and are good for the stomach.

Freezing the banana gives it a nice creaminess when blended, and no ‘slimy’ texture as can happen if you use a fresh banana.

Blueberries

My favourite! Blueberries are high in antioxidants and have anti-inflammatory properties. They are also lower in sugar than many other fruits.

Honey

A great natural sweetener, honey has anti-microbial, anti-viral and anti-fungal properties. Raw honey is even more nutritious as all the enzymes are still intact, so if you have the option, go with raw!

For a vegan option, you can sub with a little maple syrup, but maybe use a bit less than the 1 teaspoon as it has a stronger taste.

For a sugar-free option, you can leave the honey out altogether.

Cinnamon

A great digestive aid, with blood sugar-regulating properties.

Goat Milk Kefir (optional)

Kefir can be a great addition to your diet, even if you are lactose-intolerant, as the lactose is used up during the fermentation process. This fermented drink made from goat’s milk is high in nutrients and probiotics, making it beneficial for digestion and gut health overall.

While kefir is generally well-tolerated even for those that struggle with eating dairy, goat milk kefir is even more so as goat’s milk is generally considered to be easier to digest than the more common cow’s milk alternative.

Kefir also gives a ‘sharpness’ to this smoothie, which is great if you don’t like things to be too sweet.

If not using the kefir, replace with the same quantity of your non-dairy milk or water.

Vanilla Essence (optional)