Tropical Smoothie


Breakfast time can be such a rush and it’s all too easy to grab something convenient on the way to work, such as a muffin.  The Obesity Health Alliance (OHA) and Action on Sugar conducted research into blueberry muffins available on the high street. Shockingly, over 61% contained over six teaspoons of sugar. The recommended daily allowance is 30g which is about seven teaspoons!  In other words, one muffin takes uses up almost all of you your daily recommended amount of sugar.

To help combat the breakfast dash we have made a Tropical Smoothie, full of antioxidants and vitamins. The spinach in this smoothie really ramps up the nutritional benefits. Spinach is full of folate, iron, potassium, calcium and vitamins A, B2, C and K. Iron is fantastic for boosting brain power, so this recipe is great for anyone who’s revising for their exams or in a demanding job.

You can prep a weeks’ worth of smoothie and freeze them in ziplock bags. Once frozen, simply place the ingredients in your blender add the milk and water and blend before heading out. Or if you’re really pressed for time (or just want that extra few minutes in bed!) then you could even blend the smoothie the night before and keep in the fridge until morning.



25g spinach

100ml milk of your choice

125ml water

200g pineapple or mango (frozen is fine)

½ banana sliced into chunks

1 tsp ground linseed

1 tsp honey (only use if your spinach is a little bitter)


  1. Place the spinach, milk, water, pineapple or mango, banana and ground linseed into your blender. Blend until smooth.
  2. Taste the smoothie, if you feel it needs the honey add it to the blender and blend again.
  3. Serve immediately and enjoy!
  4. To freeze for future use, place all the ingredients (whole not blended!) except the honey into a ziplock bag and place in the freezer. This can be kept for up to 3 months.

Food for Thought:

  • Bananas are loaded with essential vitamins and minerals such as potassium, calcium, magnesium, iron, folate, and vitamin B6. These all contribute to the proper functioning of your body and your health. They are also an immediate energy booster.
  • Pineapple can boost the immune system, and respiratory health, aiding digestion, strengthening bones, reducing inflammation, curing coughs and colds, and weight loss.  If you feel like a sweet treatEat pineapple chunks instead of a chocolate bar for a sweet treat.
  • Mango is full of dietary fiber, vitamin B6, A and C. They are rich in minerals like potassium, magnesium, and copper, and they are one of the best sources beta-carotene. These powerful antioxidants have the power to neutralize free radicals throughout the body fighting heart diseases, premature aging and cancers.


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