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Smoothie Bowl
August 12, 2020 by Rohini Bajekal
Plant-based Lifestyle

5 Benefits of Homemade Smoothies

I’m definitely someone that prefers to chew my food thoroughly but occasionally, I love homemade smoothies. My partner drinks a smoothie every morning as a plant-based breakfast option as he loves how versatile and easily digestible they are.

Are you a smoothie person? Let me know your favourite combinations in the comments below!

1. Easy Way to Increase Fruit and Vegetable Intake.

Smoothies are so versatile. Got leftover fruit or vegetables? it’s the perfect way to use up half a banana, strawberry tops or wilted spinach  If you have bought too much produce, just freeze it for later. Rotate your greens and add in fresh herbs – mint is my favourite. Aim for 50%-70% vegetables in your smoothies. I love green smoothies especially this recipe by my mother Dr Nitu Bajekal.

2. Great Vehicle for Protein and Fats

Do not replace smoothies with meals when they are nutritionally inadequate. It’s a recipe that will leave you feeling hungry and unsatisfied. Smoothies should be more than just vegetables, fruit and water. Healthy fats such as plant milks, avocado, soy yoghurt, ground flaxseed, chia seeds and nuts are all great additions. These boost the protein content but for an extra boost, you could even use silken tofu or an organic vegan protein powder (if you’re especially active). Spirulina or wheatgrass could also be another nutrient-dense addition. Drizzle nut butter on top and add some homemade granola for crunch or fresh fruit and seeds.

3.  Easy to Digest – Remember to “Chew” Your Smoothie

If you want something that’s easy on your digestion, a fruit and vegetable smoothie with a plant-based milk could help. When you blend ingredients, you break down plant cell walls, which makes many nutrients even more digestible. However, it’s important to “chew” your smoothie rather than gulp it down. This helps activate the first phase of the digestive process. Chewing actually helps you absorb nutrients and is beneficial for health – take around 30 minutes if possible. Using less liquid and making a smoothie bowl as well as eating with a spoon helps ensure that you take your time.

4. Can be Helpful to Alleviate Nausea or Morning Sickness

Smoothies can help quell nausea and may help with morning sickness if you’re finding it hard to keep food down. Iced smoothies with frozen fruit and vegetables may be especially helpful. Add in ginger which studies show can reduce nausea and vomiting and a frozen banana for energy. Sip your smoothie slowly.

5. Good for Smaller Appetites

For those with small appetites or anyone who is underweight, a smoothie can be a healthful snack in addition to meals. They can be a great way to provide additional calories. They are also an excellent way to add some greens into children’s diets. You can hardly taste spinach in a banana, soy milk, peanut butter and spinach smoothie. Some children might fun the idea of a green smoothie appealing whereas others won’t so try and introduce it in a fun, playful way – perhaps in mini glasses.

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Meet Rohini

Hey there! I’m Rohini, a nutritionist (MA Oxon, MSc) providing evidence-based advice to my clients around plant-based eating. While working in branding and marketing for food startups over the years, I discovered my passion for making plant-based foods more accessible to people.

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HAVING FUN IN A WAY THAT WORKS FOR YOU ✨

Having fun is an essential part of being human but it looks different for everyone. My tip for those enjoying the long weekend or a special day in your life is to find moments to have fun in a way that is meaningful to you.

I carved out some time this weekend for a break in France with my friends and it's the most relaxed I've felt in a long time. 

My friends asked me yesterday what I'd like to do for my birthday and my wish was to go to the local supermarket 🍊 It's the little things for me that make a day special and one of my favourite things to do on holiday is to visit the local fruit and vegetable markets. I have learnt to become much more confident about asking for what I want and more in tune with my mind and body as I've gotten older (in a way that is thanks to PCOS!) I don't need to celebrate birthdays or milestones in a typical way. For me, cooking delicious plant-based meals with friends, eating outdoors, being active and not feeling pressure to do things a certain way or at certain times is the dream birthday ✨

Lastly, I'm so happy you are all here and on this page. If you would like to leave a review of Living PCOS Free on Amazon or GoodReads (you don't need to have bought via there), that would absolutely make my day 💛 I've popped the link in the bio. Thank you to everyone who has left a review so far ☺️

How are you celebrating the long weekend (for those in the UK)? 👇🏽

#bankholidayweekend #jubileeweekend #poitiers #livingpcosfree #lestempsestbon #summerholiday #birthdayfun #itsmybirthday #nutritionist #plantbasednutritionist #summerberries
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HAVING FUN IN A WAY THAT WORKS FOR YOU ✨ Having fun is an essential part of being human but it looks different for everyone. My tip for those enjoying the long weekend or a special day in your life is to find moments to have fun in a way that is meaningful to you. I carved out some time this weekend for a break in France with my friends and it's the most relaxed I've felt in a long time. My friends asked me yesterday what I'd like to do for my birthday and my wish was to go to the local supermarket 🍊 It's the little things for me that make a day special and one of my favourite things to do on holiday is to visit the local fruit and vegetable markets. I have learnt to become much more confident about asking for what I want and more in tune with my mind and body as I've gotten older (in a way that is thanks to PCOS!) I don't need to celebrate birthdays or milestones in a typical way. For me, cooking delicious plant-based meals with friends, eating outdoors, being active and not feeling pressure to do things a certain way or at certain times is the dream birthday ✨ Lastly, I'm so happy you are all here and on this page. If you would like to leave a review of Living PCOS Free on Amazon or GoodReads (you don't need to have bought via there), that would absolutely make my day 💛 I've popped the link in the bio. Thank you to everyone who has left a review so far ☺️ How are you celebrating the long weekend (for those in the UK)? 👇🏽 #bankholidayweekend #jubileeweekend #poitiers #livingpcosfree #lestempsestbon #summerholiday #birthdayfun #itsmybirthday #nutritionist #plantbasednutritionist #summerberries
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THE LIFT RETREAT 2022 ✨

Two weekends ago, I went a personal transformation retreat with the most beautiful group of people, hosted by the inspiring @richardnewmanspeaks @plantpowerdoctor

It was the most incredible weekend of connection, self-discovery and growth and I'm STILL learning 💛 Looking at the notes I had made, reminding myself of my values and looking ahead to the future. Thinking about the future doesn't come easily to me. I'm prone to rumination and being "stuck in the past" (I'm often nostalgic for things that happened yesterday!). In the last two weeks, I have been visualising future goals and dreams and it has made me feel stronger, more confident and I've already been taking up new challenges 🙌🏽 It feels great ☺️

The grounding yoga practices and daily meditations with @11sherinshe11 and the MOST delicious and nourishing plant-based meals by @feed_me_momma cooked with so much love were real highlights. Also those stuffed Medjool dates were the best I've ever eaten 😋

As with anything that looks effortless, a huge amount of care, love and attention to detail had gone into this weekend. I was completely blown away. Things have been very hectic this year and the LIFT retreat allowed us to press pause, reflect, introspect and come back even stronger. Thank you Richard, Gemma and the entire team for elevating us all ✨

#LiftRetreat2022 #personaltransformation #retreat #newforest #plantbasedretreat #veganfood #yoga #meditation #newbeginnings #dreams #visualisation #goalsetting
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THE LIFT RETREAT 2022 ✨ Two weekends ago, I went a personal transformation retreat with the most beautiful group of people, hosted by the inspiring @richardnewmanspeaks @plantpowerdoctor It was the most incredible weekend of connection, self-discovery and growth and I'm STILL learning 💛 Looking at the notes I had made, reminding myself of my values and looking ahead to the future. Thinking about the future doesn't come easily to me. I'm prone to rumination and being "stuck in the past" (I'm often nostalgic for things that happened yesterday!). In the last two weeks, I have been visualising future goals and dreams and it has made me feel stronger, more confident and I've already been taking up new challenges 🙌🏽 It feels great ☺️ The grounding yoga practices and daily meditations with @11sherinshe11 and the MOST delicious and nourishing plant-based meals by @feed_me_momma cooked with so much love were real highlights. Also those stuffed Medjool dates were the best I've ever eaten 😋 As with anything that looks effortless, a huge amount of care, love and attention to detail had gone into this weekend. I was completely blown away. Things have been very hectic this year and the LIFT retreat allowed us to press pause, reflect, introspect and come back even stronger. Thank you Richard, Gemma and the entire team for elevating us all ✨ #LiftRetreat2022 #personaltransformation #retreat #newforest #plantbasedretreat #veganfood #yoga #meditation #newbeginnings #dreams #visualisation #goalsetting
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BREAKFAST IS MY FAVOURITE MEAL OF THE DAY 🙌🏽

Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption.

A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people.

If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱

Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? 👇🏽
BREAKFAST IS MY FAVOURITE MEAL OF THE DAY 🙌🏽

Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption.

A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people.

If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱

Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? 👇🏽
BREAKFAST IS MY FAVOURITE MEAL OF THE DAY 🙌🏽

Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption.

A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people.

If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱

Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? 👇🏽
BREAKFAST IS MY FAVOURITE MEAL OF THE DAY 🙌🏽

Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption.

A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people.

If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱

Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? 👇🏽
BREAKFAST IS MY FAVOURITE MEAL OF THE DAY 🙌🏽

Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption.

A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people.

If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱

Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? 👇🏽
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BREAKFAST IS MY FAVOURITE MEAL OF THE DAY 🙌🏽 Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption. A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people. If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱 Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? 👇🏽
3 months ago
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LIVING PCOS FREE BOOK LAUNCH PARTY ✍🏽

Thursday night was a huge milestone for @drnitubajekal and I, as we celebrated the publication of our new book, Living PCOS Free, now available in the UK wherever books are sold 💕 (out in the USA on 13th June!)

The positive atmosphere, infectious energy and excitement in the room was absolutely unreal. We chose the beautiful @thehearth.me to host the event, a women's space in Queen's Park, London.

We kept the event as low waste as possible with delicate plant based canapés plated up by Chef Rishim and his team @tendril_kitchen and an alcohol-free bar in keeping with the wellbeing aspect of our book with ginger kombuchas, cucumber seltzers and a housemade fresh raspberry mocktail. No hangovers, just good vibes ✨

It was amazing to see worlds collide with old friends meeting, new connections being made and so much laughter and meaningful conversation. 

Thank you to everyone who has supported our dream of becoming published authors and for spreading the word about PCOS, a common hormonal condition that affects 1 in 10 women and people assigned female at birth. Whether you have bought a copy of the book, shared our posts, talked about PCOS to a loved one or left a review of our book on @goodreads or @amazon
YOU are helping to destigmatise this condition and raise awareness 🙌🏽

#LPFbooklaunch #LivingPCOSFree #nutritionist
#drnitubajekal #plantbasednutritionist #thehearth #tendrilkitchen #vegancanapes #polycysticovariansyndrome #pcod #pcossupport #rohinibajekal #queenspark #pcosjourney #booklaunchparty
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LIVING PCOS FREE BOOK LAUNCH PARTY ✍🏽 Thursday night was a huge milestone for @drnitubajekal and I, as we celebrated the publication of our new book, Living PCOS Free, now available in the UK wherever books are sold 💕 (out in the USA on 13th June!) The positive atmosphere, infectious energy and excitement in the room was absolutely unreal. We chose the beautiful @thehearth.me to host the event, a women's space in Queen's Park, London. We kept the event as low waste as possible with delicate plant based canapés plated up by Chef Rishim and his team @tendril_kitchen and an alcohol-free bar in keeping with the wellbeing aspect of our book with ginger kombuchas, cucumber seltzers and a housemade fresh raspberry mocktail. No hangovers, just good vibes ✨ It was amazing to see worlds collide with old friends meeting, new connections being made and so much laughter and meaningful conversation. Thank you to everyone who has supported our dream of becoming published authors and for spreading the word about PCOS, a common hormonal condition that affects 1 in 10 women and people assigned female at birth. Whether you have bought a copy of the book, shared our posts, talked about PCOS to a loved one or left a review of our book on @goodreads or @amazon YOU are helping to destigmatise this condition and raise awareness 🙌🏽 #LPFbooklaunch #LivingPCOSFree #nutritionist #drnitubajekal #plantbasednutritionist #thehearth #tendrilkitchen #vegancanapes #polycysticovariansyndrome #pcod #pcossupport #rohinibajekal #queenspark #pcosjourney #booklaunchparty
3 months ago
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