Energy Smoothie – Mulberry, Lavender, and Kale

 smoothie recipes  Comments Off on Energy Smoothie – Mulberry, Lavender, and Kale
Feb 102017
 
energy smoothie

Found this energy smoothie recipe on thedailymeal.com. It is credited to Jessica Reidy.

The recipe is a bit different from a lot of what we do in that it features a lot of ingredients that aren’t in most folks kitchens. But, it is really good and, in my experience, does provide a lot of boost for the day.

The rest of this belongs to Jessica:

This smoothie features an all-star cast of superfood sensations. Bananas are good sources of fiber, slow-burning carbohydrates to balance energy throughout the day, and heart-healthy sterols. They are surprisingly nutritious, containing vitamin B6, manganese, vitamin C, potassium, biotin, copper and pectins. They also contain fructo-oligosaccharides (FOS) which are a source of food for the friendly bacteria in the human digestive system, and a well-functioning system keeps your energy in-balance.

Mulberries are a respectable source of antioxidants and polyphenols, not to mention vitamin A, B6, B12, C, E, K, riboflavin, folate, calcium and other nutrients that keep your body ticking.

Oats are an excellent source of B vitamins and magnesium. And both oats and cashews are loaded with protein and fiber which keeps your energy up and your digestive system in check. Cashews are also good source of antioxidants and dietary trace minerals such as manganese and copper.

Ingredients
1 frozen banana (TIP: peel and slice the banana BEFORE FREEZING)
1 cup fresh mulberries (or ½ cup dried)
1 cup kale
1 tablespoon dried lavender
1 cups apple juice
1/2 cup rolled oats
1/4 cup raw cashews
1 teaspoon lucuma powder
1 teaspoon vanilla extract

Directions
Add all ingredients to the blender and blend until smooth. The lavender complements the mulberries beautifully and adds a calm edge to the energizing kale, berries, cashews, and oats. I like this smoothie when I have a stressful day ahead of me.

Energy Smoothie

Vitamin B12 Smoothie – Really!

 smoothie recipes  Comments Off on Vitamin B12 Smoothie – Really!
Dec 232016
 
vitamin b12 smoothie

One area of concern for vegans is getting enough vitamin B12. To quote the National Institutes of Health “Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products. Vitamin B12 is generally not present in plant foods, but fortified breakfast cereals are a readily available source of vitamin B12 with high bioavailability for vegetarians. Some nutritional yeast products also contain vitamin B12. Fortified foods vary in formulation, so it is important to read product labels to determine which added nutrients they contain.”

So, to build a vitamin b12 smoothie the ingredients need to include milk and/or eggs. Or, another choice for vegans is to forego trying to get b12 in a smoothie and make use of any number of b12 supplements.

However, if you really want to build a vitamin b12 smoothie, here is a quick and easy recipe:

  • 1 raw egg
  • 1 cup milk (low fat if you wish)
  • 1 frozen banana, peeled and sliced (TIP: peel and slice BEFORE FREEZING)
  • 2 tbs. sweetener (sugar, stevia, etc.)
  • 1tsp. vanilla extract

Everything goes into your favorite blender at the same time and blend until smooth.

Here are links to the National Institute of Health page about b12. And, for vegans, here is a link to The Vegan Society page about b12.

Vitamin B12 Smoothie

Blood Pressure Smoothie – Reduce Yours!

 Blueberry  Comments Off on Blood Pressure Smoothie – Reduce Yours!
Dec 222016
 
blood pressure smoothie

High blood pressure is known as a “silent killer” because there are really no symptoms until its too late. A healthy diet can help to reduce blood pressure naturally and that’s the goal of this blood pressure smoothie recipe.

It features blueberries because more than one recent health study has revealed that this small fruit may, in fact, be a “super-food”. That is largely because of markedly decreased systolic and diastolic blood pressure results one study reported. Researchers credited these results to robust flavonoid antioxidants. As interesting is that only about a cup of blueberries were necessary to reap the benefits.

This recipe provides that cup of blueberries along with pressure reducing potassium in the banana.

  • 1 cup fresh or frozen blueberries
  • 1 frozen banana, peeled and sliced (TIP: peel and slice BEFORE FREEZING!)
  • 1 cup nonfat plain yogurt (Greek yogurt will work too)
  • 1 cup baby spinach

Everything goes into your smoothie blender at once; blend until smooth then enjoy! Recipe makes two servings so you can share your good health with another!

Blood Pressure Smoothie

How to Make a Smoothie – Its Easy

 Green Smoothies  Comments Off on How to Make a Smoothie – Its Easy
Dec 122016
 
how to make a smoothie

Good read about how to make a smoothie from www.livingintherealworld.net

Let the blender run for a longer amount of time after your green smoothies is already well-blended. It will make it frothier and increase the volume! There’s something very satisfying about a really big smoothie that’s all nice and frothy.

  1. Start with sweetness. Begin drinking green smoothies with a higher ratio of fruit to greens. Use ripe fruit (browning bananas are the best), and even consider adding some honey or maple syrup if you find that your smoothie is too bitter. Over time you can decrease the sweet fruits and increase the greens, but you should let your taste buds adjust before making that move.
  2. Get creative. Anything that can be blended can be turned into a smoothie! I even added champagne to my green smoothie one day (admittedly, that wasn’t the greatest idea. Green champagne is not exactly the most appealing thing in the world). I like using tofu, fruits, leafy greens, nut butters, ground flax, chia, protein powders, honey, cocoa powder… have fun with it!
  3. Go for variety. This is very important if you want to make green smoothies a mainstay of your diet. Not only does variety offer more nutrients, but it also is more exciting in terms of taste. I’ve been really enjoying chocolate, vanilla, strawberry, and mango flavors in my smoothies lately, and it keeps the whole nutrition challenge interesting and enjoyable.
  4. Make your smoothies in bigger batches. Use two to four cups of water (and adjust your other ingredients accordingly) rather than one cup of water. The reason for this is that when the blender gets going, it likes to kick up the ingredients all over the place. This means that if you only have one cup of smoothie in there, little bits of spinach and lettuce are going to get kicked up by the blade and will fleck the sides of your blender with green. That’s no fun, because then you’re missing out on valuable greens and you might wind up getting little chunks of green in your smoothie. There’s nothing much more gross than drinking a tasty smoothie and then suddenly finding a chunk of kale unexpectedly in your mouth. Make a bigger batch so that the ingredients don’t get kicked up as much. And hey, you might just find that you’ll be drinking more green smoothies, too!
  5. Take macro and micronutrients into consideration. Macronutrients are water, protein, carbs and fat. Micronutrients are all minerals and vitamins. If you’re drinking lots of green smoothies every day, it’s best to use various ingredients to ensure you’re getting adequate macro and micronutrients. Play around with avocadoes, seeds, nut butters, tofu and protein powders in addition to your fruits and veggies. Add some lemon or lime for zest. You can even sprinkle in various spices – I like adding a nice dose of cinnamon to my chocolate smoothies.
  6. Be careful with the ingredients you choose. Spinach is a fantastic green because it breaks down super easily into a blender. Unless you have a high-tech fancy blender, you might not want to use something like kale in your smoothies because it doesn’t break down smoothly and you’ll likely be left with little bits of green. Bananas are a great choice for thickening a smoothie and for adding sweetness; choose browning bananas at the store, and then peel them when you get home. Break each banana into about six pieces and put it into a container before sticking it in the freezer. This way you’ll have them ready to add to smoothies at any time, without the frustration of trying to peel the frozen banana (I’ve been there. Peeling frozen bananas is maddening).

How to Make a Smoothie