Survivor Smoothie

The weather forecast is for arctic conditions; so wrap up, settle in beside the fire and take in lots of essential vitamins and minerals to keep you going!

My ‘Survivor Smoothie’ is a really quick way to get a major vit hit.  It’s the simplest recipe and really convenient when the ingredients are pulled together in advance and stored in the freezer.  On the day I do my grocery shopping I make up several smoothies bags, pop them in the freezer and have them ready for when ever I need them.  They are great for breakfast or a snack when you know there will be a long gap between meals.  My children love them and can make up the smoothies themselves. Double, or is that a triple win!! Survivor Smoothie Featured Image .jpg

If you are like me and don’t like the consistency of smoothies as a drink, leave out some liquid and put the mixture in a bowl and add granola.

Some times I add pineapple instead of mango or a carrot and apple.  A few kiwi’s packed full of iron and vitamin C are great, and a necessary combination if either vitamin or mineral are to be absorbed.  There are no hard and fast rules, add what you love!

Below is a guide of how much to add.  I don’t measure ingredients very often, probably why I find it hard to share original recipes.  I’m a pinch of this and a handful of that type!

This is good for two big smoothies or four small glasses:

  • 10 Blueberries: vitamin K and C, manganese
  • 8-10 Raspberries: vitamin C, potassium and fibre
  • handful of spinach:vitamin A, B1, B2, B6, C, E and K, manganese, folate, magnesium, iron, copper, calcium, potassium, dietary fiber
  • 1/2 mango: vitamin A, B6 and C, fibre, magnesium, potassium
  • 1 banana: Vitamin B6 and C, potassium and manganese
  • teaspoon Honey: antibacterial and anti-fungal properties
  • three heaped teaspoons Greek Yogurt: protein, calcium, iodine, B12, potassium and probiotic
  • one heaped tablespoon of Milled Linseed: omega – 3 essential fatty acids, fibre, protein, vitamin B1, manganese, magnesium, potassium and selenium.


milled linseed.jpgInto the freezer bag I add the raspberries, blueberries, spinach and mango.  You can add the banana too, I just prefer to add it fresh on the day of making. Write the date on the outside, seal the bag and put into the freezer.  Lay the bags flat so the ingredients don’t freeze into a big ball.

survivor smoothie bag open .jpg

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To make up the smoothies, place the contents of the bag in to a blender. I use a tall jug and a hand blender like this one.

Add one banana, one heaped table-spoon of milled linseed, three heaped table spoons of plain greek yogurt and one teaspoon of honey (optional).  If you are making a smoothie to drink add in 400mls of cold tap or coconut water.  If you are making a smoothie bowl, add in 200mls of liquid.  The liquid quantities are only a guide, add more or less to make the smoothie your own.

Blend to your heart’s content, pour into a glass and  enjoy!

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