HOW YOUR MORNING SMOOTHIE
IS NOW MORE THAN JUST HEALTHY!
Your new morning routine: make a bomb smoothie.
MANAHILRANA on OCTOBER 16, 2019
When you think breakfast you imagine a plate with 2 eggs sunny side up, crisp toast, a side of sausage some avocado and a refreshing glass of orange juice. Most weekends that is a reality but 5 out of 7 days of the week you’re likely to gulp down a quick bowl of sugary cereal that’ll probably keep you feeling hungry, definitely not energized and possibly sluggish all day long. In addition to that, you’ll be lacking: what your body needs the most! A meal with nutritional value that makes you feel and look good.
Your morning smoothie can help you achieve all that, and no, this one is definitely not a blend of all the greens, although those can be quite healthy. A fruit smoothie is a really great way to get in those key foods that your body requires and serve as a great foundation for your day. Not to forget it’s tastier than you would expect.
HOW TO KNOW YOUR SMOOTHIE IS HEALTHY?
You can put anything you like into a smoothie, as long as you are striking the right balance between these ingredients. The key ingredients always include liquid(dairy or non-dairy), fruits/vegetables, seeds, nuts, and if necessary a supplement (protein powder or even matcha).
When broken down according to the basic food groups; The protein will come from unsweetened nut butter, chia, hemp or flax seeds, plain yogurt or nut milk. The fat, which helps fill you up, would usually be salt sugar-free nut butter, chia, flax, sesame, or hemp seeds, flax oil, coconut yogurt, or full-fat organic yogurt. For an additional nutritional boost, you can add ingredients such as matcha, cacao, spinach or parsley and spices like cinnamon, nutmeg, ginger or turmeric which would really work well with the autumnal weather.
If someone just blends up some fruit, it wouldn’t be the wholesome route. While fruits have antioxidant and anti-inflammatory benefits, smoothies often become hyper-concentrated sources of fruit sugars. Add vegetables, seeds or nuts, yogurt and possibly some protein powder, and this would be similar to a whole meal.
Ryan Andrews, a registered dietitian and author of A Guide to Plant-Based Eating says that a well-rounded smoothie usually has 1 to 2 tablespoons of fat, 1 cup of fruit, a handful or two of greens and 1 cup of protein. He adds that a balance is struck by adding dark leafy greens like spinach, kale or Swiss chard (which provides fiber, calcium, vitamins A, C, and K, as well as powerful phytochemicals) and protein to keep blood sugar in check and control cravings and hunger.
Here’s one way you can make this fruit smoothie, that is personally verified and checks all the boxes.
½ A CUP YOUR DESIRED FRUITS.
Berries are my favourite and available all seasons in frozen packets. The berry category includes blueberries, strawberries, blackberries, raspberries, cranberries and grapes. They contain particular antioxidants that decrease inflammation and phytonutrients that help fight disease.Tropical fruits include papaya, kiwi fruit, pineapple, avocado, coconut, pomegranates, bananas and mangoes. Typically, these fruits are sources of vitamin C, potassium, folate and manganese, which keep your bones, blood sugar, thyroid gland and nerves healthy.
3 TABLESPOONS OF QUAKER OATS PORRIDGE.
This is my secret item, something that you wouldn’t normally be adding into a smoothie but it’s an excellent way to get your fiber. I prefer my smoothie to be on the thicker side, I can almost pour it out into a bowl and dress with some more nuts or coconut shavings as a substitute to my cereal bowl.
Oats contain powerful soluble fiber called Beta-Glucan, which helps control your cholesterol levels. It’s also very filling and helps control sugar levels.
8-10 CASHEWS/ALMONDS, FEEL FREE TO SWITCH IT OUT IF YOU’RE ALLERGIC.
A great source of fats, fibre and protein nuts also pack a number of vitamins and minerals, including magnesium and vitamin E.You can either put them into your smoothie or finely chop them and sprinkle them on top.
½ A CUP OF ALMOND MILK/REGULAR MILK.
The healthier options would include low-fat milk or low-fat yogurt, which will add flavor and nutrients without a huge number of calories. The low-fat dairy contains calcium and vitamin D, which helps your bones stay strong.
½ TEASPOON OF FLAXSEED/CHIA SEEDS.
A little goes a long way. Flax seeds are high in nutrients like omega-3 fats and rich in lignans which may reduce cancer risks.They’re rich in dietary fiber, it helps lower blood pressure and improve cholesterol.
1 TABLESPOON OF ORGANIC HONEY OR ½ A TABLESPOON OF DATE SYRUP.
Honey is rich in antioxidants it’s “Less Bad” than sugar syrups.The antioxidants in It can help lower blood pressure .it’s a great natural antibacterial, so it’s great for acne treatment and prevention.It’ll help you slow down the aging as its full of antioxidants.It will also give you a complexion boost: It is extremely moisturizing and soothing, so it helps create a glow.
½ A CUP OF SPINACH.
The calcium in spinach can really help strengthen your bones to fight against injury, and vitamins A and C, fiber, folic acid, and other nutrients fight against colon and breast cancers. Spinach also helps to lower damaging protein levels in the blood and can protect against high blood pressure and heart disease.
So now that you have the recipe, don’t be afraid to experiment! You can add different kinds of nuts or try out different kinds of milks. This took me several tries to perfect but this particular blend of key ingredients give me a really thick rich plum coloured goodness of fresh ingredients everyday. It fills me up and im usually not hungry till lunch time and feel great that I conquered another day for my mind and body without resorting to the,particularly less healthy, but most definitely more attractive junk items.