Smooth Operators

Ok, I fully realise that I am the last recipe blogger on the planet to do a post on smoothies – but hey, better late than never! I have four smoothies for your breakfasting pleasure, each with a different appeal – but all good for you with different benefits. I know it is totally un-cool of me to say this, but I do not have a cupboard overflowing with chia seeds and wheatgrass powder however I do believe you can get an enormous amount of health-giving nutrients from fresh fruits and vegetables alone by virtue of the fact that most are packed with anti-oxidants and many also with fibre. In a past life (4 years ago) I was a personal trainer, and did a lot of reading on nature’s super foods, so as a nod to that time I will include the dominant vitamin and mineral information for each drink at the end of this post. So read on, and whether you  fancy a creamy tropical delight or super-charged green goodness, hopefully you will find something to suit your tastes. Let me introduce you to the smooth operators: Holly Golightly, Captain Fantastic, Nurse Kim Medicine Woman’s Health Elixir and Club Tropicana (you have no idea how much stupid fun I have thinking of names…must find more productive things to do!) I will add the potential health benefits below too…
While you are here, please feel free to check out more recipes here, or come and say ‘hi’ at my Facebook page, I’d love to hear from you! 🙂

Holly Golightly 
Memory aid, weight-loss booster (with watermelon), cancer-fighting anti-inflammatory
Nurse Kim Medicine Woman’s Health Elixir 
Anti-inflammatory, good for the brain, cancer-fighting, mood booster
Captain Fantastic
Heart health, blood pressure maintenance, muscle recovery, mood booster

Club Tropicana
Aids digestion, mood booster, anti-inflammatory

Holly Golightly
1/2 cup raspberries
1/2 cup chopped strawberries
1 cup organic apple juice
1/2 cup ice cubes
1/2 cup chopped seedless watermelon, optional
(makes 2 cups)

Nurse Kim Medicine Woman’s Health Elixir (with thanks to my sister, Kim!)
1 small banana, chopped
1/3 cup frozen blueberries
1/2 cup natural yoghurt
1 tbsp LSA (ground linseed, sunflower and almond seeds)
2 cups washed spinach
(makes 2 cups) 
(was almost tempted to re-name this one pond slime for obvious reasons…)

Captain Fantastic
3/4 cup skim milk
1 small banana, chopped
1 tbsp runny honey
1 tbsp good quality smooth peanut butter
1/2 cup ice cubes
1 tbsp oats, optional 
(makes 2 cups)

Club Tropicana
1/4 mango, chopped
1/8 paw paw, chopped
1/3 cup chopped fresh pineapple
3/4 cup light coconut milk or water
1/2 cup ice cubes
(makes 2 1/4 cups)

This is all terribly complicated – whichever you choose, throw everything in the blender and whizz until smooth. Each one makes a big single serve. 
For extra fibre add 1 tbsp oatmeal, LSA or chia seeds – but make sure you then drink adequate water through the day too!

Holly Golightly

Raspberries & Strawberries: Potassium, phospherous, magnesium, vitamins A, B, B2, B6, C and K, fibre
Apple: Potassium, fibre, vitamin A, folate 
Watermelon: Potassium, phospherous, magnesium, calcium, vitamins A, C and folate

Captain Fantastic
Banana: Potassium, phospherous, magnesium, vitamins A, B, B2, B6, C and K, fibre
Peanut Butter:Potassium, magnesium, vitamin B6
Skim Milk:Calcium

Nurse Kim Medicine Woman’s Health Elixir
Spinach: Potassium, magnesium, calcium, folate, vitamins C &K
Banana: Potassium, phospherous, magnesium, vitamins A, B, B2, B6, C and K
Blueberries:potassium, phospherous, magnesium, vitamins A, B, B2, B6, C and K
Yoghurt:Calcium, probiotic bacteria

Club Tropicana
Mango:Potassium, phospherous, magnesium, calcium, vitamins A, B1, B2, K and folate
Paw Paw:Potassium, magnesium vitamins A, B, B6, c
Pineapple:Potassium, phospherous, magnesium, calcium, vitamins A, C and K
Coconut Milk: Potassium, magnesium


  1. Thanks for these great recipes! The temptation is to combine them all into one to get ALL the benefits in ONE go!! Think of a name for that? Here's a tip – if the ice blocks make you cringe when you hear that blender labouring, or give you those shooting pains up your cheeks (as do mine), chop the bananas or fruit into chunks and keep them in individual portion packages in freezer. This way you still get that chilled temperature for the smoothie, but somehow it's less of a shock than the ice.

    1. Hi Wendy – great suggestion about freezing the fruit – and haha, still thinking of a combination name…!!! 🙂

  2. What is paw paw? Where do I find it at the grocery store? These smoothies sound delicious.

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