A nutritionist says one smoothie packed with health-boosting ingredients is the best way to start the day through the winter. Emily English, known online as Em the Nutritionist, has created a smoothie recipe ideal for battling the winter blues.
The recipe uses Vita Coco coconut water as the smoothie base instead of water as it contains electrolytes including potassium, sodium and manganese – as well as vitamin C.
Emily said: ” Coconut water is naturally hydrating, packed with electrolytes to replenish your body, and contains vitamin C to support immunity, which is especially important in winter. Pineapple adds even more vitamin C and bromelain to aid digestion.
“Collagen powder supports skin health and joint strength, while Greek yoghurt provides protein and probiotics for gut health. Chia seeds are a great energy source of fibre and omega-3s, and desiccated coconut adds healthy fats.
“Finally, lime juice and cinnamon bring antioxidants to support overall health.”
Recipe
- 150ml Vita Coco Coconut Water
- 100g fresh pineapple chunks
- 1 tbsp thick Greek yogurt
- 10g unflavoured collagen powder
- 1 tbsp desiccated coconut
- 1 tsp chia seeds
- Juice of ½ fresh lime
- ¼ tsp cinnamon
- A handful of ice cubes
- optional: 1 tbsp cream of coconut for clouds
Coconut water is the clear, naturally occurring liquid found inside young, green coconuts. It is different from coconut milk, which is made from the grated flesh of mature coconuts. Coconut water is packed with essential nutrients and electrolytes.
Health Benefits of Coconut Water
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Hydration & Electrolyte Balance
- Contains essential electrolytes like potassium, sodium, magnesium, and calcium, making it a great natural alternative to sports drinks.
- Helps replenish fluids lost through sweating, making it beneficial after exercise.
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Rich in Nutrients
- A good source of vitamins (C and some B vitamins), minerals, and antioxidants that support overall health.
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Supports Heart Health
- High in potassium, which can help regulate blood pressure and reduce the risk of heart disease.
- May lower cholesterol levels in some individuals.
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Aids Digestion
- Contains fiber and natural enzymes that promote healthy digestion and prevent constipation.
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May Help with Blood Sugar Control
- Some studies suggest it may help lower blood sugar levels and improve insulin sensitivity.
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Promotes Kidney Health
- Its natural diuretic properties may help prevent kidney stones by reducing crystal formation in the kidneys.
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Antioxidant Properties
- Contains antioxidants that fight free radicals, helping reduce oxidative stress and inflammation.
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Supports Weight Loss
- Low in calories and fat, making it a healthier alternative to sugary drinks.
- May help with metabolism and appetite control.
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Good for Skin & Hair
- Hydrates skin and may help with acne due to its antimicrobial properties.
- Can be used as a natural moisturizer or hair rinse for added shine.