By Dr Tshegofatso Maimela

Below, is a tasty and nutritious plant-based smoothie recipe that would be great for anyone’s daily routine. It’s packed with vitamins, minerals, fiber, and antioxidants to support your overall health.

Ingredients:
– 1 ripe banana: For natural sweetness and potassium.
– 1/2 cup mixed berries (fresh or frozen): Rich in antioxidants and vitamin C.
– 1/4 cup rolled oats: Provides fiber and can help keep you full longer.
– 1 tablespoon chia seeds: High in omega-3 fatty acids and fiber.
– 1 tablespoon flaxseed meal: Another great source of omega-3s and fiber.
– A handful of spinach or kale: For iron, calcium, and vitamins A, C, and K.
– 1 cup unsweetened almond milk (or any plant-based milk of your choice): For a smooth consistency and added calcium and vitamin D (when fortified).
– 1/2 cup water or ice cubes (optional, for preferred consistency).
– 1 teaspoon ground cinnamon: For flavor and potential blood sugar regulation.
– 1/2 teaspoon turmeric (optional): For anti-inflammatory properties.
– A pinch of black pepper (if using turmeric): Helps with the absorption of curcumin in turmeric.
– 1 tablespoon raw nuts or nut butter (optional): For added healthy fats and protein, which can also increase satiety.

Instructions:
1. Prepare Ingredients: If you haven’t done so already, wash your spinach or kale, peel the banana, and measure out all other ingredients.
2. Blend the Greens: Add the spinach or kale to the blender with the plant-based milk. Blend until all the leafy chunks are gone. This step helps to ensure there are no leafy pieces in your smoothie.
3. Add Main Ingredients: Add the banana, mixed berries, rolled oats, chia seeds, flaxseed meal, cinnamon, and turmeric (if using) to the blender.
4. Liquid and Ice: Add the water or ice, depending on your desired thickness.
5. Final Touch: Blend on high until smooth. If the smoothie is too thick, you can add more water or plant-based milk until you reach your desired consistency.
6. Taste Test: Give it a taste and adjust accordingly. Sometimes, adding a little more cinnamon or a splash of vanilla extract can really elevate the flavor.
7. Serve: Pour into a glass, garnish with a sprinkle of chia seeds or a few berries on top if you like, and enjoy your nutrient-packed smoothie!