My university studies finally started last week so I’ve been trying to set myself into a new routine. Many people warned me that once it commenced I would start to lag in other aspects of my life, nutrition being one of them, so I have been trying my best to become proactive to ensure I don’t fall into this bottomless pit.
This week however, I have managed to fall into the miserable, snot-filled mess known as the common cold, so it is imperative now more than ever to fuel my body effectively. I very rarely catch a cold / flu – maybe once every two years – but luckily for me when I do fall ill, all I crave is fruit and veggies. This sounds absolutely ridiculous as a lot of people either don’t want to eat at all or want to eat like crap, but soups and smoothies in particular get my tummy rumbling more than ever!
The smoothie bowl shown above is my favorite of the moment, as it packs such a nutritious punch, is creamy and also quite tart – perfection in my opinion! Bananas, blackberries, milk of choice and Amazonia RAW Purple Rice Protein powder make up the smoothie base; with home-made granola consisting of whole oats, pepitas, sunflower kernels and almonds being used to top, along with some fresh berries.
- I think I managed to photograph the one day I didn’t use pomegranate in this smoothie bowl – needless to say, you will still find some nutritional information about it below as it’s currently my favorite fruit.
Amazonia RAW Purple Rice Protein – created from sustainably farmed purple rice, it not only has a great protein to carbohydrate ratio (3:1), but also contains high levels of anthocyanin (13mg/tbs). Anthocyanin gives red, blue or purple hues to certain fruits and vegetables and has been linked to the regulation of blood pressure and reduction in arterial stiffness , hence reducing the risk of cardiovascular disease. It contains a complete amino-acid complex and also supports protein breakdown by being further supplemented with plant-based digestive enzymes (amylase, protease, lipase, lactase and cellulase).
Bananas – a great source of vitamin B6 (15% RDI) which plays an essential role in energy metabolism; 10% Of your daily potassium intake can also be obtained by eating a single banana which can assist in regulating blood pressure and reduce your risk of cardiovascular disease. They are also great at regulating your blood sugar levels and are also a wonderful long lasting energy source due to their low glycaemic index – particularly useful at present while I am under the weather!
Pomegranate – these have been known for hundreds of years for their antimicrobial effects (amongst other things) and this has continued to become more solidified by research projects testing the phytochemical compounds found within the fruit for antimicrobial activity – ellagic acid and punicalagin having the highest of these activities. They are again a potent source of the flavonoid, anthocyanin, which also possesses anti-inflammatory benefits on top of the points listed above.
Blackberries – yet another anthocyanin potent fruit (I can’t get enough of these it seems), they also possess the aforementioned phytonutrient ellagic acid, which has been shown to have antiviral / antimicrobial properties. Vitamin C is essential in boosting your immune system to fight off illness and blackberries are a very good source, providing 35% of your RDI per 100 grams.
I have one of these bowls per day, either for breakfast or dessert ( it can pass for either!) to make sure I’m getting my daily dose of immune boosting goodness.
Below recipe creates 1 (large) bowl.
- 1 large frozen banana
- 1/2 cup blackberries
- 1-2tbs Amazonia RAW Purple Rice Protein powder (Cacao & Coconut flavour)
- 1/2 cup soy OR coconut milk
- toasted granola and fresh berries to top
- Combine banana, blackberries, protein powder and milk in a good blender. You may wish to add / reduce the amount of milk to suit your textural preference.
- Once it has reached an ice-cream-like consistency, serve in a bowl with granola and fresh berries – pomegranate and blueberries are my go to at the moment.