Blackberry & avocado thickie or smoothie
Just concocted this for breakfast today. I had lots of foraged blackberries in the freezer and had taken out a cupful to thaw overnight. I have to say it was fab, and SOOO SIMPLE. I make mine so thick I eat it with a spoon, but you can also make it thinner with more liquid. This will keep you full for ages with its generous amounts of healthy protein, good fats and only small amounts of carbohydrate (sugars). It’s also a genius way of incorporating the fermented superfood, keffir, into your diet. Blueberries or mixed frozen berries also work fine instead of the blackberries. For the ground seeds, I grind organic seeds, keeping them fresh in a glass screw top jar in the fridge. It’s best this way but you can of course buy a good cold-milled ready-made brand like Linwood’s and store airtight in the fridge.
What you need (for one person):
1. Liquid:
200ml liquid + extra to thin: additive-free almond/coconut milk with no added sugar. (If you eat gluten, you can use unsweetened oat milk instead if you like and if you eat dairy you can use kefir or cow/goat milk)
2. Protein and good-for-you fats:
One scoop high quality protein powder – my favourites are Sunwarrior Warrior Blend Vanilla and Solgar Whey to Go vanilla (which contains dairy). You could also use sprouted rice protein, hemp protein or pea protein or a mixture of them to give a more neutral flavour.
1 tbs ground seed blend – pumpkin, flax, sesame and sunflower
Optional: 1/4-½ a ripe avocado
3. Antioxidant-rich fruits:
1 cup fresh or thawed frozen blackberries, blueberries or mixed berries.
4. Optional sweetening if needed:
If you use Sun Warrior protein powders they usually contain stevia so you don’t need extra sweetening.
Stevia drops/powder or, if you don’t have it, Xylitol to taste
To make:
Blitz everything together for a minute or two. If you like a thinner drink, add more liquid. Enjoy…
Why this is great for you
Berries are a great source of bioflavonoids, naturally occorring plant substances that help build and maintain collagen in your skin, bones and connective tissue. This means firmer, younger looking skin and stronger bones. Berries also contain salicylates. Salicylates are substances related to aspirin, that also have an anti-inflammatory effect. Making this a thick breakfast that you eat with a spoon means you will eat it more slowly, allowing the food to mix with the digestive enzymes produced in your mouth. This allows you to digest it even better than simply knocking back a thinner drink in 5 seconds.
Avocados are a good source of monounsaturated fats and vitamin E, both of which are good for your heart and skin health. Vitamin E helps dampen down allergies and inflammation (eg hives, eczema). Vitamin E is also important to help vitamin C be used in your body. This again helps build collagen, bones and keep your blood flowing properly to all areas of your body. Vitamin E moisturises your skin from within. If your skin is healthy you will never need to use moisturisers except maybe on your feet, where slight natural hardening of the skin protects your feet. Ground seeds and lecithin produce essential fats for better skin, hair and general health. Non genetically-modified (non GMO) lecithin provides phosphatidyl choline, crucial for cognitive function. Phosphatidyl choline is found in organ meats and organic egg yolks. So if you don’t often eat those foods, lecithin is really important. Good quality protein and good fats are important to eat at breakfast and every meal. Low protein, high grain diets are the main cause of weight gain, diabetes and cognitive/mental health issues as well as digestive issues and skin problems. For more information, read “Grain Brain” by David Perlmutter.