Smoothies are a refreshing and vitamin rich variety of blended fruits and vegetables in a jar. They are fast and easy to prepare and a great nutritious snack, especially if they contain lots of greens. Smoothies are useful for people who may not be eating enough fruits and vegetables on a daily basis as they help to increase the overall fruit and vegetable intake.
Since the calories from fruit add up quickly, it is recommended to use fruit with a low glycemic index, like berries, apples and pears as well as protein and vegetables. The suggested ratio is 30% fruits and 70% vegetables. Additional popular smoothie ingredients are cocoa nibs, cocoa powder, chia or flax seeds and nuts. These so called superfoods are of great nutritional value. You may need to experiment a bit to find your perfect combination.
Are you ready to mix? Below are some of our favourite smoothie recipes. Each recipe serves one.
1. Green Smoothie
- 150 ml Drinking Water
- 100 g Green Grapes (seedless)
- 25 g Baby Spinach
- 1 Pear (e.g. Abate Fetel)
- 1/2 Avocado
- 1 Kale Leaf
- 2 Tablespoons Lime Juice
Tip: Avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids. Additionally, avocados are nutrient-dense and contain a wide variety of minerals and vitamins such as vitamin C, vitamin K, vitamin B5, B6, vitamin E, folate, potassium, magnesium, manganese, copper, iron and zinc.
2. Fitness Smoothie Choco - Coco
- 250 - 300 ml Drinking water
- 100 g Strawberries
- 1 scoop Chocolate Protein Powder (e.g. Isopure)
- 1 Tablespoon Organic Chocolate Powder (100% cocoa)
- 1 Tablespoon Grated Fresh Coconut
- 2 Teaspoons Melted Organic Virgin Coconut Oil
Tip: Coconut oil is one of the few foods that can be classified as a “superfood" as it has many health benefits. The oil contains approximately 50% lauric acid, which helps in actively preventing various heart problems like high cholesterol levels and high blood pressure. It is an awesome immune system booster as it also contains caprilyc acid. The anti-viral properties of coconut oil fight of bacterial infections and viruses. Additionally, coconut oil is very useful for weight loss due to its short and medium - chain fatty acids.
3. Red Vitamin Antioxidant Power
- 100 to 150 ml Drinking Water
- 200 g Pineapple
- 100 g Beetroot
- 100 g Carrots
- 1 Apple
- Ginger (approx. a piece of 2 to 3 cm finely chopped)
- Juice of 1 Orange
Tip: Beetroot is full of vitamins and minerals and packed with powerful antioxidants. It contains folic acid, vitamin A, vitamin C, iron, manganese and potassium. Beetroot is popular amongst athlete's as it seems to boost stamina. Research indicates that athlete's who drank beet juice prior to exercise were able to exercise longer than those who did not. Moreover, beetroot juice is also effective as a post-workout beverage as it helps to reduces muscle soreness and assists in muscles recovery according to a study conducted by the Northumbria University.
4. Superfoods Breakfast Smoothie
- 250 ml Low Fat Milk or Almond Milk
- 4 Dried Dates
- 1 Apple
- 1/2 Banana
- 7 Walnuts or Hazelnuts or Almonds
- 2 Tablespoons Mixed Oats
- 1 Tablespoon Plain Low Fat Yogurt
- 1 Teaspoon Chia Seeds
- 1 Teaspoon Flax Seeds
- 1/2 Teaspoon Cinnamon Powder
- Crash Ice (optional)
Tip: Dates provide many health benefits as they are a rich source of fiber, vitamins and minerals such as thiamin, riboflavin, niacin, folate, vitamin A, vitamin K, calcium, sulfur, iron, potassium, phosphorous, manganese, copper and magnesium. Some nutritionists recommend the consumption of one date per day for a balanced and healthy diet. Dates are high in natural sugar and therefore give you a boost of energy when you start your day.
5. Cherry / Berry Chocolate Delight
- 100 to 150 ml Almond Milk
- 100 g Frozen Pitted Cherries or Mixed Berries
- 1 Banana
- 25 g Baby Spinach
- 2 Tablespoons Dark Unsweetend Cocoa Powder (100% cocoa)
- 1 Teaspoon Cinnamon Powder
- Cocoa Nibs or grated Dark Chocolate to sprinkle on top
Tip: For us, there is always chocolate involved. We love it and add it to our meals wherever possible. Cocoa is a superfood and loaded with minerals, vitamins, flavonoids and antioxidants, which make it so nutritious. Cacao beans contain more antioxidants than blueberries, acai berries, or red wine. It is best to consume cocoa in its purest form such as cocoa beans or cocoa nibs to reap all the benefits.
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