Winter warmer super powerful smoothie
Sunflower seeds – 2tbsp
Pumpkin seeds – 2 tbsp
Watermelon seeds – 2 tbsp
Frozen Blueberries – 3/4 cup
Frozen soy beans- 1/2 cup
Any leftover root veg from (I had kumara pumpkin parsnip) last night’s dinner
Banana – 1
Coconut water- 1/2 cup
Spinach or cauliflower – 1 handful
Coconut yoghurt – 1/2 cup
4 cacao melts add more if you like it really chocolatey
2tsp of probiotics (I use changing habits probiotics)
Blend – hard as (not hard in a thermomix)
This gave each person (330ml serving) approximately 10gms of protein. That packed a punch for sure.
Did you see that I put it in a bowl? It came out so thick. And then I topped it with a few cheeky kiwifruit slices and some other seeds I had. Yum.
Watermelon seeds, pumpkin seeds and sunflower seeds are all similar in providing excellent nutrients and minerals. They all contain great amounts of plant protein (approx 5-7gms per 2 tbsp), magensium, Vitamin B6, iron, and zinc among a few other smaller quantities of other nutrients.
Soy beans – I buy mine from the freezer at the supermarket (it’s a reliable source and I tolerate some of what they have done to get them to market. If you come across a good source, next to fresh, let me know, please. They contain protein (approx 15gms per 1/2cup) high in iron and magnesium, calcium.
Just to remind you about protein intake each day – our daily requirements of protein is between 45-50gms for women and 55-60gms for men. This means a piece of chicken that weighs 100gms gives you approx 30gms of protein.