• Alex Bovell

Green Smoothie

Updated: Jan 28, 2019

I feel as though you can’t turn a corner these days without seeing a cafe offering a bright green smoothie, served in a tiny little jar. And these jars honestly are like one mouthful of a smoothie, I’m always left wandering where the rest is? But what’s all the hype?? Is your green smoothie really worth $10?

Unfortunately, many cafes offer fruit loaded, carbohydrate rich green smoothies, which spike your blood sugar levels and leave you hungry for more within half an hour. They lack protein and the healthy fats are non-existent. For our optimal health and wellbeing, its important that we consume meals and snacks which are balanced with protein, carbohydrates, dietary fibre, essential fatty acids, vitamins and minerals.

Below is my go-to, tried and trusted green smoothie recipe, which is amazing on a summers day 🌞🌞

- 1 cup coconut water/almond milk

- 1/2 frozen banana

- 1/2 cup frozen mango

- 2 cups spinach/kale

- 1/4 Zucchini

- 1/4 Avocado

- 1 Tbsp. Chia seeds

- 1 Tbsp. Flax seeds

- 1 Tbsp. Amazonia Raw Protein Powder (vanilla)

- Sliced raw ginger

- 1/2 lemon

- Cinnamon

- 1 tsp. Tropeaka Alkaline Greens


Banana and mango are my main source of carbohydrates which is important for the body as carbohydrates convert to glucose, our bodies main source of energy. Flax seeds contain around 30% of carbohydrates and chia seeds contain around 45% of carbohydrates. The majority of these carbs (80-90%) are soluble and insoluble fibre, which is a natural way to help you stay regular in the poo department. Additionally, soluble fibre feeds the beneficial bacteria that live in your gut, keeping your digestive system healthy.


Raw Amazonia Protein Powder – I love this protein powder because it’s raw, dairy-free, prebiotic and contains live digestive enzymes to support your digestive system. One serve of this protein provides nearly half the recommended protein intake for my body along with supporting my gut health. Protein powder isn’t necessary if you’re eating high protein sources, however with a busy schedule it’s easy to use to ensure you’re meeting your dietary requirements. Protein contains leptin, which signals your brain that you’ve had enough to eat and decreases hunger.


Flaxseeds contain around 40% of healthy fats, specifically around 73% polyunsaturated fatty acids (FAs), such as omega-6 FA and omega-3 FA. Due to the high content of omega-3 FAs, flaxseeds assist lowering the omega-6:omega-3 ratio. This basically means lowering inflammation in your body, which is particularly important in our western diet that’s high in omega-6 but low in omega-3. Similarly, chia seeds contain a high amount of omega-3 FAs, around 70%, whilst around 20% of omega-6 FAs. Just as a note, don’t go replacing fish with chia seeds any time soon because chia seeds contain (ALA) which needs to be converted into the active forms EPA and DHA before the body can use it. Unfortunately, this process isn’t too efficient. Avocado provides monounsaturated and polyunsaturated fats, which has been found to lower your risk of heart disease and assist stabilising blood sugar levels to reduce those afternoon energy slumps. I love including healthy fats in my breakfast because they help keep me fuller for longer. I know what you’re thinking, avocado in a smoothie sounds disgusting, but it’s amazing! It gives smoothies such a creamy, delicious taste.

Ginger & Lemon

We all like to have that morning joy, you know what I’m talking about. Don’t stress, that’ll only make it harder to go, but lemon and ginger are incredible to kick start your digestion and metabolism. They also provide amazing immunity boosting effects which will keep you in optimal health all year round.


Although cinnamon tastes amazing, it also has some amazing properties. It’s packed with antioxidants and is known for it’s anti-inflammatory profile which may help lower the risk of future diseases. I like using cinnamon too because I hate eating and having an energy slump straight away. Cinnamon helps avoid this because it improves the sensitivity to the hormone insulin which signals cells to absorb glucose (sugar) from the bloodstream for energy.


Again, you’re probably thinking, this girl is whack!!!If you’re a fan of Sarah’s Day, like me you’ll know this is one of her amazing hacks that I too have now adopted. In terms of taste, it adds a creamy flavour without any horrible taste. Nutritionally speaking, zucchini is loaded with potassium, folate, magnesium, fibre, vitamin C and vitamin A amongst many more. It’s a low GI vegetable with a high water percentage and a high essential nutrient profile. Do yourself a favour, try it and you won’t even taste it but you’ll reap the nutritional benefits. Hope you enjoyed the recipe and information 🙂Let me know any recipes that you’d like me to healthi-fy for you!!