Soothing Green Smoothie, Trish's Simple Version

Most smoothie recipes ask for a long shopping list. This one goes the other way. Trish wrote it for clients who liked the idea of a smoothie for breakfast but kept feeling bloated afterwards, and her answer was to take things out rather than add them.

The thinking behind it

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When a blender is loaded with lots of different fruit, greens, seeds and powders, that is a lot for the gut to handle in one hit. Trish’s approach is a short list: a liquid, one or two plant foods, a fat and a protein. Plenty of her clients find a smoothie built that way easier to live with, and they add more variety once things settle. It is a starting point, not a rule, and people vary.

Ingredients

Makes 1 to 2 glasses.

• 1 cup coconut water
• 1 cup water
• 1 whole avocado
• 1 orange, peeled
• ½ cup baby spinach
• 1 scoop plant-based protein powder
• 1 tablespoon ground flaxseed meal
• Dash of ground ginger

Method

1. Pour the coconut water and water into the blender first so the blades catch.
2. Add the avocado, orange, spinach, protein powder, flaxseed and ginger.
3. Blend until completely smooth, adding a splash more water if it is too thick.
4. Drink it fresh. Avocado and orange do not hold well once blended.

Adjusting it

Trish tailors this to the person. On a cold morning she adds warming spice, starting with a dash of cinnamon, turmeric or cayenne and working up to half a teaspoon. For people who run hot, fresh mint or cardamom is the swap. If protein powder is not in the pantry, three tablespoons of hemp seeds will do.

For an even plainer base, she uses 1½ cups of dairy-free milk or water, a single fruit or vegetable, half an avocado or a teaspoon of coconut oil, and a scoop of plant protein.

If smoothies still do not agree with you, talk to your GP or a dietitian rather than persisting.

About Trish

Trish Tucker-May is a Registered Nutritionist, a member of the Federation of Nutritional Therapy Practitioners (UK), and author of Nourish Your Gut For A Positive Menopause. She works with women over 40 on gut health and hormonal balance. Read more on her expert page, or find her at www.trishtuckermay.com.

Nutrition information on Cuisine Seeker is general in nature and is not a substitute for advice from your GP or an accredited practising dietitian.