Strawberry Dream Smoothie

This one is perfect for children and adults alike. Add a serve of quality protein powder for a post workout boost. Can’t get the kids to eat avocado? My oldest child is not a fan, whilst my youngest will eat it straight with a spoon. Try adding a quarter of an avocado in a breakfast smoothie, apart from the added nutrition, it makes a smoothie nice and creamy. You can also chop and freeze avocado making it easy to add to your smoothie at any time.

A study published in the British Journal of Nutrition found that simply adding strawberries to a beverage slowed the insulin responses by delaying the absorption of sugars in the digestive tract. The high antioxidant content of strawberries in the form of vitamin C, glutathione and anthocyanins can counteract oxidative stress markers that lead to chronic inflammation.

Avocados, which are actually a fruit, are high in healthy fats with studies showing they have many beneficial effects on health and may prove useful in the treatment of hypertension, inflammatory conditions, and diabetes. They are high in vitamin C, folate, vitamin K and contain more potassium than bananas. Potassium supports healthy blood pressure levels. Avocados are also loaded with heart-healthy monounsaturated fatty acids such as oleic acid which have been linked to reduced inflammation.

References:

1. Edirisinghe, I., Banaszewski, K., Cappozzo, J., Sandhya, K., Ellis, C. L., Tadapaneni, R., … Burton-Freeman, B. M. (2011). Strawberry anthocyanin and its association with postprandial inflammation and insulin. British Journal of Nutrition, 106(6), 913–922. doi:10.1017/S0007114511001176
2. Kussmann, M., Abe Cunha, D. H., & Berciano, S. (2023). Bioactive compounds for human and planetary health. Frontiers in nutrition, 10, 1193848. https://doi.org/10.3389/fnut.2023.1193848