Recipes / Smoothies

Prior to even contemplating a smoothie bar & investing considerable capitol & start-up costs, as yourself what kind of local fresh fruit & vegetables are readily available & what has to be road freighted, shipped or even air freighted depending on your location.

• Chai, flax & hemp seeds, protein powders & plant based milks will possible have to be imported; consideration should be given to purchasing bulk to guarantee supply; however, in regard to plant based milk particularly, UBD’s & BBD’s will have to be respected.

• Frozen fruits, strawberries, black & blueberries in particular are essential to expand your repertoire; however, you will also have to consider using frozen tropical fruits as these are seasoning & supply may be limited.

• 15 litre frozen fruit juice concentrates should be considered at all times as a means to reduce costs. Certainly, squeeze your oranges & blend your fruits but supplement with concentrates when & where required.

Source wisely, frozen fruit command premium prices & though an essential component to a smoothie bar, minimize frozen produce & purchase local fruits & vegetables where possible. Consider fruit extracts to enhance flavours but

Oatmilk
Oat milk is a plant-based milk alternative that’s vegan & naturally free of dairy, lactose, soy, & nuts1. It’s made by blending together oats & water & straining off the liquid2. If made from certified gluten-free oats, it’s suitable for people with gluten intolerance or allergy.

250mls of unsweetened, enriched oat milk by contains 120 calories, 3gma of protein, 5gms of fat, 16gms of carbs, 2gms of dietary fibre. It also provides a good amount of thiamine, copper, manganese, magnesium, phosphorus, selenium, zinc, vitamin B6, iron, & folate.

Oat milk is an excellent source of many vitamins, minerals, & fibre. It’s also a good choice for people with certain food allergies & intolerances1. However, it’s not as nutritious as cow’s milk, & isn’t suitable as a complete cow’s milk substitute for children under five years of age.

You can make your own oat milk at home by blending 1 cup (80 grams) of oats with 3 cups (720mls) of water & pouring the mixture over cheesecloth into a bottle or jar13. It keeps in the fridge for up to 5 days.

Oat milk can be used for anything from fruit smoothies to baking, so it can make for a versatile alternative to cow’s milk if you’re vegan, allergic to milk, or lactose-intolerant2. You might also simply prefer the taste

Protein powders are nutritional supplements that provide protein from various sources, such as animal or plant foods. They can help people meet their protein needs, especially if they exercise, build muscle, lose weight, or have special dietary requirements. Protein powders can be mixed with water, milk, or other liquids, or added to foods like oatmeal, yoghurt, or baked goods. Some common types of protein powders are:

1. Whey protein: This is a water-soluble milk protein that contains all nine essential amino acids. It is fast-digesting & may help increase muscle growth, strength, & recovery. It may also lower blood pressure & cholesterol levels. Whey protein is the most popular & widely available type of protein powder.

2. Casein protein: This is another milk protein that is rich in essential amino acids. It is slow-digesting & may provide a steady release of amino acids to the muscles over several hours. It may help reduce muscle breakdown, promote fat loss, & improve dental health. Casein protein is often taken before bed to enhance muscle recovery & growth during sleep.

3. Soy protein: This is a plant-based protein that contains all nine essential amino acids. It is a good option for vegans & people who are lactose intolerant or allergic to milk proteins. Soy protein may help lower cholesterol levels, improve bone health, & reduce the risk of some cancers. However, some people may have concerns about the effects of soy on hormone levels & thyroid function.

4. Pea protein: This is another plant-based protein that is high in essential amino acids, especially arginine. It is derived from yellow peas & is suitable for vegans & people with allergies or sensitivities to dairy or eggs. Pea protein may help lower blood pressure, improve kidney function & increase muscle thickness. It is also environmentally friendly & easy to digest.

5. Hemp protein: This is a plant-based protein that comes from the seeds of the cannabis plant. It contains all nine essential amino acids, as well as omega-3 & omega-6 fatty acids, fibre, & minerals. Hemp protein may have anti-inflammatory, antioxidant, & immune-boosting properties. It may also improve skin health, heart health, & digestion. However, hemp protein is low in lysine & leucine, two important amino acids for muscle growth. It is also more expensive & less widely available than other protein powders.

6. Rice protein: This is a plant-based protein that is made from brown rice. It is hypoallergenic & easy to digest. It may help lower cholesterol levels, improve liver function, & support weight loss. However, rice protein is low in lysine, an essential amino acid, & may not be as effective as whey protein for increasing muscle mass & strength.

7. Egg protein: This is an animal-based protein that comes from egg whites. It is high in quality & contains all nine essential amino acids. It is also rich in leucine, an amino acid that stimulates muscle protein synthesis. Egg protein may help increase muscle growth, reduce appetite, & lower blood pressure. However, egg protein is more expensive & less convenient than other protein powders. It may also cause allergic reactions in some people.

Chlorella powder
Chlorella is a bright green algae that is dense in nutrients1. It is considered a “superfood” because it is high in protein, iron, dietary fibre, B vitamins, & complex carbohydrates1. Chlorella also contains high levels of antioxidants like vitamin C, omega-3 fatty acids, & carotenoids like beta carotene, which combat free radicals.

Chlorella powder is a form of this algae that has been dried & ground into a fine powder. It is often used as a dietary supplement due to its rich nutritional profile23. This includes plant (vegan) protein at an impressive 62%, vital amino acids, vitamins A, B Complex, Chlorophyll, Iodine, iron, zinc, & magnesium.

Some studies suggest that it could support healthy immune system function, aid digestion, & increase good bacteria in the gut. It’s also been studied for its potential to lower cholesterol levels.

As a supplement, chlorella is available in tablet, powder, & extract forms1. The powder form can be added to smoothies, shakes, veggie blends, & super greens powders.

Cashew Butter
What is Cashew Butter? Cashew butter is a food spread made from baked or roasted cashews. It is rich & creamy in flavour. Cashew butter is a monounsaturated, plant-based protein.

How to Make Cashew Butter:
For a more enhanced flavour, roast the cashews before blending
Add the roasted cashews to a high-speed blender & process. You’ll notice that the nuts will go through various stages before it turns to smooth & creamy nut butter.
While the machine is running, pour in the melted coconut/extra virgin olive oil.
Blend Until Smooth: Keep processing until it reaches a smooth, creamy cashew butter consistency.

Ground Flaxseed
Ground flaxseed is flax that has been ground from whole flaxseeds, which come from flax plants1. It contains all the nutrients & oil from the whole seed1. One tablespoon (7gms) of ground flaxseed contains 37 calories, 2 grams of carbs, 3gms of fat, 2gms of fibre, & 1.3gms of protein. It also provides a good amount of thiamine, copper, manganese, magnesium, phosphorus, selenium, zinc, vitamin B6, iron, & folate.

Flaxseed is high in fibre & omega-3 fatty acids, as well as phytochemicals called lignans. These nutrients may help lower the risk of some cancers, maintain a healthy weight, & reduce cholesterol & blood pressure2. Ground flaxseed is commonly used to improve digestive health or relieve constipation.

Most nutrition experts recommend ground flaxseed over whole flaxseed because the ground form is easier to digest3. Whole flaxseed may pass through your intestine undigested, which means you won’t get all the benefits. You can grind whole flaxseeds at home using a coffee grinder or food processor.

Ground flaxseed can be added to a variety of foods, such as hot or cold breakfast cereal, mayonnaise or mustard when making a sandwich, yoghurt, & baked goods like cookies, muffins, & breads

Almond Milk
Almond milk is a plant-based milk substitute made from almonds1. It has a watery texture & a nutty flavor1. Some types or brands are flavoured to imitate cow’s milk1. Almond milk does not contain cholesterol or lactose & is low in saturated fat1.

The process of making almond milk involves soaking almonds overnight in cool water2. The water is then drained out & the almonds are added to a blender along with fresh water, salt, & any additional add-ins (such as dates for sweetness or vanilla, cacao powder, or berries for flavour variations)2. After blending the mixture for 1-2 minutes, the milk is poured through a nut milk bag into a mixing bowl. And then squeezed to extract all of the liquid2.

In terms of nutrition, almond milk is very low in calories compared with cow’s milk & other plant-based beverages3. It also contains various nutrients. One cup (240 ml) of commercial almond milk provides 39 calories, 3 grams of fat, 1 gram of protein, 3.5 grams of carbs, 0.5 grams of fiber3. It is an excellent & natural source of vitamin E, which is a fat-soluble antioxidant that helps protect your body from free radical damage3. Some varieties are fortified with calcium & vitamin D, which are important nutrients for bone health

Almond Butter
Almond butter is a food paste made from grinding almonds into a nut butter. It may be “crunchy” or “smooth”, & is generally “stir” (susceptible to oil separation) or “no-stir” (emulsified). Almond butter may be either raw or roasted, but this describes the almonds themselves, prior to grinding

Almond butter is high in calories, but it is rich in vitamins, minerals, & antioxidants that are important for your health. Some of the health benefits of almond butter include heart disease prevention, bone health & blood sugar control to name a few benefits.

You can make your own almond butter at home by roasting almonds & then grinding them in a food processor

Ground or whole Hemp Seeds
Hemp seeds, also known as hemp hearts, are the seeds of the hemp plant, or Cannabis sativa. They are technically a nut & have a mild, nutty flavor1. Hemp seeds are safe to consume & do not contain the psychoactive compound THC that is associated with the cannabis plant.

Ground hemp seeds, on the other hand, are easier to digest & can be added to various dishes for a nutritional boost. The seeds need to be ground in order to get the benefits of flax. You can eat whole or ground chia seeds. Hemp seeds are high in protein, fibre, & omega-3 fatty acids, but consider that body cannot produce essential fatty acids, & the body must absorb them from the diet. & are also a good source of calcium.

Hemp seeds are low in saturated fats & contain no trans fats

Ground or whole Chia Seeds
Chia seeds, whether whole or ground, are a popular superfood packed with fibre, antioxidants, & omega-3 fatty acids.

Whole chia seeds are easier to digest than whole flax seeds because they don’t have that same tough outer hull2. The external layer of the seeds breaks down when combined with liquid, making them easy to digest.

Ground chia seeds, on the other hand, offer more nutritional benefits than whole chia seeds1. Certain nutrients, like ALA, become more bioavailable when chia seeds are ground2. A study found that ALA & EPA levels in the body were highest when consuming ground chia seeds, compared to raw or whole chia seeds.

In terms of usage, you can sprinkle ground chia seeds on the existing foods that you are eating, add them to smoothies, make chia seed pudding, add them to oatmeal, or soak them.

So, whether you should eat them whole or ground depends on the nutrients you’re hoping to get from them2. Both forms have their own benefits & can be used based on your preference & nutritional needs