Silky Green Smoothie, Zinc-rich: One for the Men?

img_4148There is less fruit in this smoothie than normal, but don’t let that put you off. It still has a sweet flavour and smooth, creamy consistency. It is also chock full of nutrients: magnesium, potassium, protein (did you know Romaine lettuce is a good source of protein?), B vitamins, zinc, vitamin E, lots of other vitamins and minerals as well as healthy fats.

Pumpkin seeds are a good source of zinc and therefore often recommended for men to maintain a healthy prostate. We love them as a snack or on stirfries, lightly toasted with some Tamari whch gives them a salty soy sauce flavour.

Walnuts, too, are a good source of zinc, Vitamin E, B vitamins and healthy fats – swap for sunflower or other seeds if you have a nut allergy.

Zinc is also necessary for a healthy immune system, wound healing and to help breakdown carbohydrates. It is involved in our senses of taste and smell, in healthy cell division, fighting colds and cancer, so is a pretty important mineral.

Tahini is made from sesame seeds and a good source of calcium, potassium, magnesium and iron.

Potassium (from the banana too) is good for the heart while magnesium is needed to prevent muscle cramps, aid mental and physical relaxation (necessary for good sleep), good digestion and gut health.

Wheatgrass powder is full of useful nutrients including Vitamins A, C, E, and K, B Vitamins, Protein, Zinc and other minerals as well as dietary fibre.

All ingredients are organic (except the coconut water), vegan and gluten-free.


1 Small Banana, chilled

2 Tbsp Oats

1 Generous Tbsp Pumpkin Seeds

Small Handful Walnuts

1 Generous Tbsp Tahini

3 Romaine Leaves, washed and chopped

1 Tsp Wheatgrass Powder

Medium Glass Unsweetened Coconut Water

Blend in a high speed blender, add ice if you like it chilled or use frozen banana.

Copyright: Chris McGowan

Omega-Rich Plum & Blueberry Smoothie

imageI devised this when I was writing a post on Golden Linseeds (see here) and I wanted a recipe to accompany it. Smoothies are a great way to ensure you get the essential fats contained in golden linseeds, along with all the other vitamins and minerals they provide.

Omega fatty acids are essential for brain and nerve health, but our bodies can’t produce Omega 3 or Omega 6, and a couple of tablespoons of linseeds in a smoothie will go a long way to fulfilling your body’s requirement.

Pumpkin seeds also provide Omega 3 and Omega 6 fatty acids while cashews provide a trace amount.

Along with oats, cashews are a good source of magnesium, a mineral we all need but rarely get enough of.

Wheatgrass contains all the minerals known to man as well as protein, fibre, B Vitamins, Viamins A, C, E and K.

The seeds and nuts also add to the overall protein content of the smoothies. 

Plums are a good source of potassium and iron, while blueberries are another item on the list of so-called superfoods, which are anti-ageing, are believed to help prevent and improve age-related mental impairment, and are a source of Vitamin K which is necessary for bone health.

Vegan and Gluten-free, Organic except the maple syrup.


1 Tbsp Gluten-free Oats

1 Medium Glass Rebel Kitchen Raw Organic Coconut Water

2 Tbsps Golden Linseeds, partially ground to make the nutrients more accessible

1 Tbsp Pumpkin Seeds

Small Handful of Cashew pieces

1 Tsp Wheatgrass Powder

A Handful of Blueberries

2 Ripe Plums, stoned and chopped

1 Medjool Date, pitted

1 Tsp Maple Syrup (optional)

 Blend and serve with ice or use chilled coconut water and frozenblueberries.

(If reading this via email, click onto the blog to see the video).

Copyright: Chris McGowan

Rocket-Powered Smoothie



Adding greens to your smoothies gives them and you an extra boost of important nutrients: Proteins, Vitamins, Minerals and Fibre.

Rocket, or Arugula, is a cruciferous vegetable – like Kale and Sprouts – which are associated with a lower risk of cancer, in particular lung and colon cancer. It provides Calcium and Vitamin K for bone health, antioxidants, Iron and B Vitamins, including Folate, and contains nitrates, which lower Blood Pressure and the amount of oxygen required during exercise, while enhancing athletic performance.

It has a light, slightly herby flavour and is not at all overpowering when combined with fruit, nuts and seeds. I was pleasantly surprised the first time I tried it when we ran out of Romaine Lettuce.

(Remember to alternate cruciferous with non-cruciferous greens to protect your thyroid health).

This is a thick smoothie, you’ll need a spoon! (You can reduce the oats if you want it thinner).


1 Banana

2 Tbsps Gluten-Free Oats

A Large Handful Rocket Leaves

1 Rounded Tbsp Sunflower Seeds

1 Tbsp Cashew Nut Butter

1 Tsp Wheatgrass Powder

1/2 Mango

1 Tbsp Dried Mango Pieces

Small Glass of Fresh Apple Juice + a little water if you want a thinner smoothie

Blend and serve! Add ice if you’re not sure about the greenery, it helps when you’re not accustomed to green smoothies, but this has such a fruity flavour from the dried mango and apple juice, you’ll be fine ☺️

Copyright: Chris McGowan