Fruit smoothies and green smoothies are a great way to pack loads of nutrients into an easy to consume and digest format. They are quick to make, quick to drink and fit into any lifestyle, no matter how busy you are. Smoothies are an excellent way to embark on a healthier lifestyle with a minimal investment in money and time. There are also excellent super food ingredients you can add for extra health benefits and improved well being.
You can make fruit based smoothies or a green smoothie. A fruit smoothie recipe and a green smoothie recipe can be found below:
Fruit smoothie recipe
- 200ml natural fruit juice
- 1 handful berries
- 1 tbsp honey or agave
- 1tsp lecithin
- 1 tbsp LSA mix (ground linseed, sunflower and almond)
- 1 tbsp soaked goji berries
- 1 tbsp soaked chia seeds
Place all ingredients in a blender and blend until it resembles a luscious fruit smoothie.
Here's a quick run down on the nutritional status of the fruit smoothie ingredients:
- All fruits are anti-ageing and berries are extremely high in antioxidants. They also contain lutein and zeaxanthin that help to maintain healthy eyes. You can use a mix of blackcurrants, blackberries, strawberries, blueberries, cranberries and raspberries. Buying frozen is a great way to ensure you have a constant supply out of season.
- Honey and agave are good sweeteners.
- Lecithin helps to make your cells strong, flexible and healthy while also allowing toxins to pass out and nutrients to pass in. It also creates a creamy smoothie without the use of dairy products.
- LSA is an easy way to make nuts and seeds available to your body.
- Almonds are high in calcium, linseeds are the richest source of omega 3 (and great for relieving constipation) and sunflower seeds are rich in potassium, zinc, iron, calcium and vitamins D and E.
- Goji berries, hailed as the Tibetan super food, are loaded with 21 minerals, vitamin C and antioxidants.
- Chia seeds are said to have eight times more omega 3 than salmon, and are also a good source of potassium, phosphorous, folate, zinc, fibre and vitamins A, B12 and C. They are said to be one of the secrets of the Raramuri, the running people in Mexico known for their ability to run 48 hr or 500 mile stretches without stopping (and without getting out of breath) and the subject of a book by Christopher McDougall called Born to Run.
This is a very healthy fruit smoothie recipe!
Green Smoothie Recipe
Another way to start your day is to load your body full of the nutrients contained in your favourite greens. The trick is to keep it simple when making a green smoothie. Try:
- 1 banana
- handful of your favourite berries (fresh strawberries work well here)
- 1 giant handful of baby spinach
or
- 1/2 cucumber
- 2 apples
- Handful of parsley
- 1/2 inch piece of ginger, peeled and sliced
- Juice of 1/2 a lemon
- Agave or honey to sweeten
Place all ingredients in a blender and blend until it resembles a luscious smoothie.
Spinach is high in folic acid and iron. Cucumber is rich in silicone and sulphur which help with strong nails, hair and skin. Parsley is a great adrenal supporter, rich in iron, high in calcium as well as vitamin C.
For your green smoothie recipes you can also consider using:
- Kale - rich in glucosinolates to help the liver detox
- Watercress - vitamin C and glucosinolates
- Swiss chard - high in magnesium, vitamins C, A and K
- Dark green lettuce - anti-ageing minerals
- Endive - potassium and iron
- Mustard greens - rich in glucosinolates and vitamins A, C and E
Surprisingly delicious and incredibly good for you, you'll soon become a green smoothie advocate and begin experimenting with your own favourite fruits and greens to make more combinations for your own green smoothie recipes
These healthy smoothie recipes are a great alternative to your usual breakfast cereal. Both fruit smoothies and green smoothies make great healthy breakfast options for people interested in a healthier lifestyle or those who wish to have a simple, fast and nutritious start to the day. See more healthy breakfast smoothie recipes.
If you liked this article you might also like almond milk is a great milk alternative
Source:
Grant, Suzi, 2006, Alternative Ageing, Penguin Books, London
Stephanie Holland - Stephanie graduated with a BCom in Business from Edinburgh University, Scotland in 1999. She has held variety of roles in the media ...
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