Blueberries are superstars in terms of their unique health benefits. They are high in antioxidants and low in calories (80 calories in one cup). They help to maintain blood sugar levels, and have great cancer fighting properties. Their beautiful purple colour make them a delightful addition to any smoothie. You can use blueberries fresh or frozen, recent studies showed that blueberries do not lose antioxidant properties when frozen.
I was feeling like something creamy and sweet but still healthy, so I made this smoothie:
1 medium banana
1 cup blueberries
100 ml coconut milk
50 ml soy milk
100 ml water
Add all the ingredients in the blender and blend for half a minute.
This fast and filling smoothie will leave you with a full tummy and loads of energy! It’s a great pick-me up for any time of the day! Great for ridding the body of
that awful hangover toxins.
1 large leaf of kale (Great for preventing cancer, detoxifying and promoting bone health)
300g -400g spinach (Nutrition power-house, far too many benefits to list, great for vegetarians and vegans)
2 kiwis (High in fibre and great for detoxifying your system)
1 banana (High in potassium and gives a great boost of energy)
Chuck everything together in your blender, blend for about a minute and enjoy!
Smoothies are a great way to add extra nutrients into your diet. I have personally felt the benefits of smoothies. My nails are growing stronger and faster, my digestive system is more regular, but most importantly I have more energy and my cravings for junk food have all but disappeared.
Some people don’t know where to begin when making smoothies. One word – experiment. We all have different likes, and we can adjust our ingredients accordingly. The ideal smoothie consists of about 50-60% fruits and vegetables, and 40-50% leafy greens. But, the most important thing is to stay away from adding extra sugar, in the form of syrup, and extra calories in the form of high fat yogurts. Smoothies can be a very effective tool for weight loss, but more importantly help improve you overall health. Here are my top ingredients for smoothies.
BLUEBERRIES – Jam packed with antioxidants these little wonders will keep you looking and feeling young. PEARS – Full of fiber, leaving you feeling full, pears help get rid of build-up in your colon.
APPLES– The most versatile fruit ever! Apples go with just about any other ingredient, and can take the ‘grassy’ taste out of the smoothie.
WATERMELON – Low in calories, sweet, with cancer fighting nutrients! Watermelon goes great with ginger, and is absolutely great on those sticky summer days.
CARROTS – Carrots are really tasty when juiced or blended. They have great antioxidant benefits as well as cardiovascular benefits. Carrots go great with apples.
CELERY – Celery is very low in calories. It provides many nutrients and is high in fiber and aids bowel movements.
TOMATOES – Great for maintaining younger looking skin, they also have great cancer fighting properties. Tomatoes can be a bit tricky to incorporate into a smoothie. Try the smaller sweeter Rosa tomatoes, mixed with ingredients such as parsley or kale.
PARSLEY – Parsley is a powerful blood cleanser, it good for your kidneys and blood vessels. Add a small bunch into any smoothie.
SPINACH – Spinach is rich in many vital nutrients, it has so many health benefits, and makes the perfect addition to any smoothie. Spinach goes great with just about anything!
KALE – With great detoxifying benefits, adding kale to any smoothie is a sure way to feel great in a matter of hours. It also provides a great full feeling, and keeps those junk food cravings at bay.
GINGER – Excellent with watermelon, ginger has great healing properties. It is good for your intestines, and has traditionally been used medicinally.
GREEN TEA – Full of antioxidants, great for your skin, and calorie free, adding some green tea into your smoothies occasionally is a great idea. To add into a smoothie, boil about 1 cup of water, put one or two bags of green tea, let it brew for 5-10 minutes. Cool and add to smoothie.
So, there you have it, my top smoothie ingredients. Of course there are so many other awesome ingredients. The most important thing, as always, is to find out what works for you!
Look out for the next few posts, I will be posting some of my smoothie recipes. Hope everyone is having a healthy and happy week! Peace out!