I know some say we should “breakfast like a king” but I am more of a brunch queen and like something light first thing in the morning. I love smoothies – nutritious, quick to make, easy to digest. light yet filling. Fresh fruit and vegetables just make me feel alive too. I’m generally a green smoothie gal but I do like to mix up my colours and also use what’s seasonal. We need a rainbow of colours to get the full spectrum of nutrients in our diets.
As beetroot, figs and blackberries come in to season in the autumn, I’ve been using them frequently and thought I’d share this delicious recipe. Blackberries also freeze well so frozen berries can be used. The tartness of blackberries and the earthy sweetness of beetroot is a combination I love (see my candy beetroot and blackberry icecream recipe) This smoothie is a gloriously rich burgundy colour. Very on trend for Autumn/Winter 2014 non?
Blackberries, beetroot and all purpley/deep red fruit and vegetables, owe their gorgeous colour to anthocyanin, an antioxidant pigment that research shows boasts cancer-fighting properties. Another study also claims they offer natural sun protection by protecting skin cells from damages caused by UV rays.
Every ingredient, apart from being delicious, is packing a nutritional punch.
Coconut water: hydrating, bursting with electrolytes and potassium
Beetroot: high in fibre, helps to stimulate liver detoxification, boosts white blood cells, lowers blood pressure, great for stamina and energy. I recently learnt that beetroot was Rasputin’s favourite vegetable, which has only made me love them more.
Fig: high in fibre, a great source of potassium which helps to control blood pressure, as well magnesium, calcium, iron and copper and antioxidants.
Blackberry: high in fibre, hydrating, a good source of folate, which helps maintain healthy hair and nails, and antioxidants that have been shown to help combat arthritis and eyesight problems. Also rich in vitamins C and K, which help boost collagen production and maintain strong bones, respectively.
AUTUMN SUPER SMOOTHIE INGREDIENTS for 1 large serving:
- 1/2 cup of coconut water
- 1 fresh fig
- small handful of blackberries
- 1 baby beetroot
- 1 tablespoon coconut flakes
- Put everything except for the coconut flakes into your blender.
- Blend until smooth then pour into serving glass.
- Top with the coconut flakes before serving.