Calcium-Rich Smoothie

INGREDIENTS

Serves 2

  • 2 cups (500ml) almond milk – see recipe below
  • 1 cup of frozen diced fruit, such as pawpaw, banana, berries
  • 2 tablespoons flaxseed oil (or freshly ground flaxseeds)
  • A couple of leaves of kale or spinach

METHOD

  • Place all ingredients in a blender and blend until smooth.
  • Almonds are high in protein (20 percent), calcium, magnesium, manganese, boron, zinc and iron, all essential ingredients for strong bones. They are also an excellent source of vitamin E, mono- and poly-unsaturated fats, and anti-oxidant flavonoids. Almond milk is a good substitute for cows milk whose calcium has limited bio-availability due to pasteurisation and the consequent destruction of phosphatase. Almonds also help reduce cholesterol (especially LDL) levels. To further improve this drink for lowering cholesterol, add a tablespoon of oats to blend. Almonds are also high in fibre. This may be why they help to prevent bowel cancer.
  • Green leafy vegetables such as kale and spinach are also a good source of calcium and magnesium.
  • Flaxseed oil has been shown to increase the absorption of calcium.

ALMOND MILK

INGREDIENTS

  • 1 cup of whole raw almonds
  • 3 cups (750ml) water
  • ¼ tsp vanilla essence
  • 1 teaspoon honey (optional)
  • Dash of cinnamon or nutmeg (optional)

METHOD

  • Soak the almonds in water overnight, then blend all ingredients together in a blender for 30 seconds. Strain the liquid. The left-over meal can be used on porridge or cereal. Consume within 3 days.

Recipes adapted from The Healthy Skin Diet by Karen Fischer