Homemade smoothies aren’t just trendy– they’re a great and delicious way to boost your nutrient intake, manage weight, and support your body during challenging times, like cancer treatment. Packed with vitamins, minerals, fibre, and protein, smoothies can be easily tailored to your specific health needs and tastes.

Cancer Survivor tip– After my bowel cancer surgery I used thick nutritious soups that were packed with all the nutrients my body needed to help my heal. Before surgery I made lots of natural stock cubes and popped them in the freezer in ice cube trays. Using my soup maker, I could just pop the ingredients in, so even on the days when the smell from cooking make me feel unwell, I didnt have to stand in the kitchen and watch over it. – John, bowel cancer survivor

Why Smoothies? The Science-Backed Benefits

Smoothies are nutrient dense and easy to consume. Smoothies can be a lifeline during cancer treatments, especially for those experiencing difficulty swallowing, taste changes or with reduced appetite (Hopkinsmedicine.org).

If you are wanting to manage your weight, lose weight, maintain weight or gain a little weight, you decide on the ingredients for your goal. Smoothies support it all, you decide on the ingredients to maximise the benefits! Replacing high calorie meals with nutrient dense smoothies may aid weight loss (Joy L Frasdedt et al 2012).

Smoothies rich in protein and fibre can enhance feelings of fullness (Medicalnewstoday), things like greek yoghurt, nuts, seeds and fibrous veg contribute the feeling oof fullness as well as providing essential nutrients.

Antioxidants from the fruit and vegetables strengthen your immune system, useful for everyone and especially important during cancer treatment.

Smoothies are quick and easy.

Top tip– Soak your porridge oats overnight (I add some chia seeds), this makes them easier to blend and the mixture nice and smooth and creamy. I sometimes use coconut water for extra hydration.

A Beginner’s Guide to Smoothie Success

   • Liquid Base: 

                    • Low Calorie– water, coconut water and unsweetened almond milk

                    • Creamier– Oat milk, yoghurt, kefir (great for gut health)

   • Pack in Fruits & Vegetables

                    • Fruits– Berries are rich in antioxidants, Bananas are creamy, mango for a boost in vitamin C.

                    • Vegetables– Spinach and kale, cucumber and courgettes are all fairly mild in flavour, low in calories and packed with nutrients.

   • Boost your Protein and Healthy Fats

                    • Protein– Greek yoghurt, protein powder, soft tofu.

                    • Healthy Fat– Chia seeds, flaxseeds, avocado and nut butter.

   • Other Functional Ingredients

                    • Oats and chia seeds can help digestion

                    • Turmeric and ginger are anti-inflammatory

                    • Matcha and spirulina support the immune system

   • Sweeten

                    • your over ripe bananas, dates, honey

Here are a couple recipes that I have done myself. I used my Ninja soup maker on the smoothie setting.

Berry Boost

Mug of frozen Berries – 1 banana – drizzle Honey – 2 teaspoons Chia seeds – handful Spinach – handful Kale – flax seeds – 2 tablespoons porridge oats – Oat milk and water – 4 tablespoons Kefir

Pineapple dream – Mug of pineapple – 2 table spoons porridge oats soaked in coconut water overnight with 2 teaspoons of flax and chia – Cucumber – Kale – Spinach – Drizzle Honey, – Ke4 tablespoons Kefir and a tablespoon of greek yoghurt – 1 banana

There is enough for a breakfast or lunchtime glass for 2 people and for 2 people to have a glass as a snack later on. There are around 350 calories in each glass.

The benefits– Anti-oxidant, iron boost, reduce inflammation, protein and probiotics. 

Top tip– It is fun trying different ingredients, it might be a way to get kids to each more veg if they are making them themselves. I love thick shakes and these are a nutrient packed alternative and when using frozen fruit they are just like one made with ice cream!

Smoothie Tips for Weight & Cancer Nutrition

* Consult with your medical team if you are making significant dietary changes during your cancer treatment. It can also be really benefits to seek guidance from a dietician or nutritionist. *

   • Weight Loss– Focus on low-sugar fruits like berries with leafy greens, limit he high calories additional ingredients.

   • Weight Gain– Add healthy fats like avocado, full fat yoghurt and nut butter

   • Cancer Treatment– Keep flavours mild if smell and taste are an issue. Cool smoothies might be nice if you have mouth sores. Use nutrient-dense liquids like kefir

Top tip– I have invested in a rechargeable Ninja Blast for when we are away. It is not the same as my Ninja soup maker or a powerful Nutri-bullet, but it is better than my hand blender and a cheaper alternative I tried.

Top tip– In our family we are looking at gut health after chemotherapy for one person and weight with the other. I can make the same smoothie for both of us, which is perfect.