Give yourself a nutrition boost with my smoothie

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This week I’m getting all my clients back on track by setting them a new challenge.

After the long hot summer it is very easy to lose your way with your nutrition and exercise and before you know it a few months have passed and you are starting to think about Christmas.

So this is my ‘before it’s too late’ challenge for pre -Christmas and it will start to get you thinking about eating more fruit and vegetables to boost your immune system as we start to come into the colder months.

Vitamin C is vital to help the immune system and to help with circulation and heart function.

Over the next 30 days I will be making one green smoothie a day and this will be replacing a meal, although there is the option of having the smoothie with a small meal as well.

Green smoothies are a simple way to incorporate large amounts of greens into your diet.

Did you know that leafy greens have more valuable nutrients than any other food group?

They contain high quality amino acids, important minerals, vitamins, antioxidants and beneficial phytochemicals.

These along with vitamin C keep your body’s immune system functioning properly, improve health and may reduce the risk of life threatening disease.

I challenge you to drink a daily cup of nutritional goodness packed with your favourite fruits (and soon-to-be favourite leafy green veggies). 

I know how difficult it can be to eat healthily and feel good— it can be complicated, time-consuming, and the end result might not even taste good (I spent hours making gluten-free scones once that were just like eating a plate of sand).

Well, green smoothies are just the opposite. They are simple, easy to make and are a party in your mouth.

A huge chunk of your success with this will be making sure you are prepared and having the right tools to hand. You can speed up the process by using zip lock bags and containers to freeze portions ahead of time.

All you need to do is slice and measure your green smoothie ingredients according to the recipe, leaving out the liquids.

Then place all your ingredients in a zip lock bag or container, label it up and then freeze it for use at a later date.

When you are ready to use the frozen ingredients, all you will need to do is to pour the contents of the bag into a blender and add the liquid.

Using this method you can freeze a week or a whole month’s supply of smoothies and have them conveniently to hand whenever you need something quick and healthy.

You can also make your smoothie the night before and store it in an airtight container in the fridge, all ready for you to grab as you head of to work.

Here is a quick recipe to get you started:

Strawberry, banana and blueberry smoothie

This smoothie is full of iron, potassium, vitamin C, and antioxidants.

Serves two 


2 cups spinach, fresh

3/4 cup water

3/4 cup orange juice, fresh squeezed

1 cup strawberries

1 cup blueberries

2 bananas


Blend spinach, orange juice and water until smooth. Next add the remaining fruits and blend again * Use at least one frozen fruit to make the green smoothie cold.

Tip: Thanks to the blueberries, this green smoothie is more like a purple smoothie, which is great for kids and those who are afraid of the green colour. Enjoy!

For more information or to join the challenge, email me

Nikki Caputa is a health and fitness coach who works one-to-one with clients and runs her own fitness camps where she trains groups.

Known as FAB Body Bootcamps, two are based in Fareham and one is in Portsmouth.

Nikki is also an ambassador for Jamie Oliver’s Food Revolution.

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Follow Nikki on Twitter @nikkifitmum1.