How to Make Healthy Smoothies
As a common notion, people perceive fats as bad for your body. However, the truth is, our body needs fat to stay healthy. Not to be misleading, fat meaning good dietary fat. Fat is a good source of energy that is needed by our bodies.
There are a lot of health benefits from good fat which is why it is usually added to smoothies.
- It is a great source of energy; energizes our bodies
- Helps keep skin soft
- Protects our heart
- Supplies essential fatty acids
- Gives fat soluble vitamins
- Curbs overeating
- Healthy hair, skin and bones
Types of good fat:
- Flaxseed Oil has omega-3 and omega-6 fatty acids which support healthy brain development and is also good for the heart. This is also high in fiber.
- Hemp Oil has a high concentration of essential fatty acids; essential fatty acids are involved in producing energy to the human body.
- Avocado is a good source of monounsaturated fats which increases good cholesterol levels.
- Nuts have lots of omega-3 fatty acids that promote a healthy heart.
- Nut Butters is made by grinding nuts into a paste. Different varieties of nuts can be used for this. Among them are almond, macadamia, pistachio, walnut butter, and hazelnut to name a few. Nut butter has high content of protein, essential fatty acids.
How to sweeten your smoothie
Sweeten your smoothies with honey, stevia or maple syrup. Another way is using days. Soak the dates in water overnight of at least an hour before use. You can also substitute a fruit juice of your choice to sweeten the smoothie instead of using water.
Use healthy tea
As an alternative to using water, juice or milk, using healthy tea as the base for you smoothie helps boost nutrition. Boil tea in cookware for glasstop stove and store in jars for use over the course of the week. Herbal teas are also good if you want to supplement any health issues you may have. Green tea is a good one as it has antioxidant properties.
Superfoods to boost nutrition
To boost the nutrition of your smoothie further, use Maca, goji berries, aloe vera, bee pollen, coconut oil, hemp seeds, spirulina and acai berries. Experiment with these by adding some to your smoothie.
Boku is a whole food supplement that contains a mixture of vegetables, fruits, mushrooms, probiotics, enzymes and herbs. This product is vegan, soy free and gluten free. This is in powder form and can be added to your smoothie to increase its nutritional value.
Vitamineral Green is a nutritionally dense, superior, and therapeutic green superfood. This helps support blood sugar detoxification, liver, kidneys, bones, blood, pancreas, brain regularity, muscles, and circulation. It has lots of non-toxic vitamins and minerals, amino acids, chlorophyll, antioxidants, and phytonutrients. This is 100% vegan, gluten and yeast free. This is in capsule form which also can be included in your smoothie or your best smoothie maker.
Kefir can be added to your smoothie as a base to replace water. Kefir is a fermented milk drink made with inoculating cow, goat or sheep milk with kefir grains. Kefir contains probiotics, dietary minerals such as calcium, iron, phosphorus, potassium, magnesium, copper, sodium, molybdenum, zinc and manganese. Vitamins include vitamin B2, B3, B6, B9, B12, vitamin C, D, E and essential amino acids.
Seeds in your smoothie
Adding hemp, flax and chia seeds in your smoothie can help boost its nutritional value. Try to soak your chia seeds in a little bit of water to create a gel which gives a smooth consistency to your smoothie.
Change it up
Add variety to your smoothie by putting different mix and matches of fruits to be added to it. The base of your smoothie can also be changed as you like. Here are some mixes that you can try:
This smoothie helps indigestion, nausea, heartburn, and other stomach problems The ginger in the mix is the natural remedy for this smoothie. The nutrition per serving is only 157 calories, 0.8g saturated fat, 57 mg sodium, 1g fat, 28g sugar, 1.5g fiber and 5g protein.
1 banana, sliced
¾ c (6 oz) vanilla yogurt
1 Tbsp honey
½ tsp freshly grated ginger
COMBINE the banana, yogurt, honey, and ginger. Blend until smooth. Serves 2.
Blueberry and Banana Smoothie
This recipe uses green tea as a base which is rich in antioxidants. The nutrition per serving is 269 calories, 2.5g of fat, 8g fiber,0.2g saturated fat, 63g carbohydrates, 52mg sodium, 38.5g sugars, and 3.5g protein.
3 tbsp. water
¾ light vanilla soya milk
1 green tea bag
1.5 cups frozen blueberries
2 tsp honey
½ medium banana peeled
Boil water in cookware for glasstop stove. Add tea bag and let it steep for 3 minutes. Remove the tea bag and add honey then mix until the honey is dissolved. Put the fruits in the blender with the tea and milk then blend with crushed ice.