Coconut and Blueberry Health Shake
Fast works best with kids in tow
Preparing tasty healthy food does not always seem possible when the majority of people have extremely busy schedules. I have found this to be especially true since I had children. While I have found less time to prepare food it doesn't mean I have stopped eating healthy. Healthy Nutrient Dense Shakes like the one described below are a great way of increasing your daily nutrients and they taste great. I used frozen berries and spinach as these keep longer than fresh and it means I can stock up, but it tastes just as great (if not better) with fresh ingredients.
Nutrient dense food
I had two reasons recently for wanting to make these healthy shakes. Firstly, my eldest daughter was recovering from a virus and had not eaten much for close to 4 days. These shakes are an excellent way of delivering nutrient dense food in a tasty easy to swallow form. She really loved them. Also I was breastfeeding my second daughter and ensuring my diet was healthy was a top priority but having the time to prepare and cook food when looking after a toddler and a newborn is difficult. Having one of these shakes a day is a good way to help increase your intake of healthy fats and green vegetables.
Coconut milk is a valid alternative to dairy milk and has other health benefits associated with it. It is made from the white flesh of the coconut. Coconut milk is a source of medium-chain triglycerides (MCTs) which are reported to help maintain a healthy guy and blood sugar level.
We all know that it's important to get our daily dose of fruit and vegetables, but did you know that it is especially important to consume green vegetables as they are so benefitical to our health. Leafy green vegetables such as spinach, contain lots of nutrients such as Vitamin A, C and K, calcium and magnesium and iron.
A Word of Warning
Don't be lazy, like me, and pull open a bag of frozen blueberries instead of cutting it open. I managed to empty a full bag over my little one in the sling, my toddler, the floor and myself. I had to quickly remove the sling to clean the infant and then get the dustpan out the sweep up the frozen berries before the toddler ate them all. I didn't quite make it in time though….
- The protein powder is an optional extra, I include it because I lift weights on a regular basis and like to include protein with most of my meals.
- You can use coconut water or almond milk for an alternative to coconut milk.
- A banana also works well in this shake and will give it a little added natural sweetness
- You could add a teaspoon of honey but remember that will increase the sugar content
- 400ml Coconut milk
- 1 cup Blueberries
- 1 cup Spinach
- 1 tbsp Flaxseed
- 1 tsp Cinnamon
- 1 scoop Protein powder
- I usually add any liquids to the blender first, so empty the tin of coconut milk into the blender.
- Add the powders: cinnamon, flaxseed and protein powder and blend.
- Finally add the frozen ingredients: berries and spinach and blend until smooth. I usually lift the frozen ingredients out of the freezer early so they have thawed a bit but it depends on the quality of your blender.
The final word is yummy
I am happy to say that these shakes were not only enjoyed by my husband and me, but also by my toddler. Let me know if you try these out and any other alternative ingredients you think to incorporate.