Smoothies are an excellent way of fueling your body with nutrient dense veggies, fruits, healthy fats, and protein
This smoothie is not only absolutely delicious for anyone but packed with the right kind of nutrition for ‘MUMS TO BE’. Its so simple to make and for a little flavor kick, then read on to discover my secret ingredient!
Banana and Avocado
Bananas contain Vitamin B6 for a developing a healthy central nervous system. Also rich in Potassium which can help with leg cramps during your Pilates session. Avocados are high in Folate which helps in the development of the fetus in early pregnancy and plays a role in preventing birth defects. To enhance the absorption of iron from the Avocado I have added foods particularly high in Vitamin C (Blueberries, Kale, Banana)
A source of Potassium, Vitamin C, Calcium, Folate. They are full of goodness, especially during your pregnancy. Potassium is essential for blood pressure control and the fiber may help reduce chances of becoming constipated, which is common in pregnancy.
Super Food Kale
I just love the vibrant green color Kale adds to any of my juices and with the density of nutrients, it would be a crime not to add in a few curly kale leaves! Kale is the ultimate ingredient for a healthy mum and baby. Full of fiber, Vitamin A, K, C and Calcium, it ticks all my nutrient boxes. Vitamin K helps keep the blood vessels strong during pregnancy, Vitamin C for energy, vitality and protection of the baby, preventing infections such as the cold during pregnancy. Vitamin A for strengthening mums and the baby’s immune system and Calcium to help the baby build healthy bones and teeth.
Chia Seeds, Almond Milk and Walnuts
Provides omega fatty acids for healthy brain development, the nervous system, vision, concentration, overall IQ and also help prevent the baby from having asthma and eczema. It also has the added benefit of Vitamin E, B, Magnesium and Fiber. Walnuts contain anti-inflammatory phytonutrients to help the circulatory system and improve cardiovascular health. Walnuts also help prevent pregnancy related hypertension.
A word on Protein
As the building blocks of life, responsible for building every cell of your little baby’s existence, expectant mothers ought to be making sure they get their recommended intake of protein from grass fed meat, poultry, dairy products to name a few sources. Before you head to your fridge to add a helping of last night’s chicken or goats cheese to your morning smoothie, maybe consider my choice of protein- walnuts and chia seeds, which are on par with the amount of protein they provide (1oz of chia seeds/walnuts (14 halves) – to 4.6 g protein).
I added Vitamin D as it is vital that you get enough whether you are pregnant or not. Vitamin D promotes absorption of Calcium and Magnesium, which are essential for the normal development of healthy teeth and bones. It also helps maintain adequate levels of calcium and phosphorus in the blood.
Simply add the following ingredients to your blender.
small or 1/2 large banana
cup chopped kale
1 tablespoon chia seeds
1 cup of almond milk
crushed ice or filtered water to adjust the smoothie consistency to your liking
4 crushed walnuts
***seeds of 1/2 organic madagascan vanilla pod
Enjoy! Please share your thoughts and give your body a truly nurturing Movement Experience by joining my Antenatal Class on Wednesdays in our Sandymount Studio!