UC News

6 Healthy Smoothies To Stay Fit

6 Healthy Smoothies To Stay Fit
Third party image reference

Adding a high-protein, fruit-and-veggie-packed smoothie everyday can be a healthy start. Smoothies are even enjoyed by kids too, probably the only way to get them to eat all the healthy stuff without them knowing. Not just kids, smoothies are important for everyone as Smoothies are the perfect solution to the digestive issues because they allow you to get the vitamins and minerals your body desires in capable form that doesn’t overly tax your digestive system. It is highly recommended that one should have smoothie or liquid meal a day simply to give your digestive system a break.

A couple of quick smoothie-making tips: the type of milk you use is entirely up to you. But you can also use soy, almond, or dairy milk.

 

1. Blueberry spinach breakfast smoothie:

Benefits of blueberry and spinach-

• Many studies have suggested that increasing consumption of plant foods like blueberries decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy, and overall lower weight.

• Low in calories but packed with nutrients, spinach is one of a number of leafy vegetables becoming more and more prevalent on the salad bar. Its versatility makes it easily adaptable in healthy vegetable drinks and smoothies, lightly sautéed as a stand-along side dish, and added to soups or stir fried vegetables

Yields: 2 servings

INGREDIENTS

• 2/3 cup plain Greek yogurt

• 1 ripe banana

• 2/3 cup frozen blueberries

• 2 large frozen strawberries

• 1 cup spinach leaves

• 1/2 cup milk of choice (dairy, coconut, soy, almond)

• 2 teaspoons protein powder (optional)

• 1 tablespoon of honey, or to taste

Steps-

Add all of the ingredients to a blender, cover with the lid, and whirl until smooth. Add more milk if needed to reach the desired consistency and taste for sweetness, adjusting as necessary. Pour into two glasses and enjoy promptly.

 

2. Almond breakfast smoothie

Benefits-

Made from nuts, almond milk is a creamy dairy-free alternative to regular cow’s milk. It contains a multitude of vitamins and antioxidants, not to mention the incredibly high protein and fiber content that can help contribute towards a healthy body. It is extremely low in calories with virtually no fat, making it the perfect ingredient in smoothies for those individuals watching their waistlines.

Try a smoothie with almond milk for a delicious treat perfect at any time of the day.

INGREDIENTS

• 1 medium to large frozen banana (break your bananas into one-inch chunks before freezing)

• 1 heaping spoonful of almond butter (or peanut butter)

• 2 spoonfuls flax seed

• ½ cup almond milk, yogurt or regular milk

• drizzle of honey, agave nectar or maple syrup

• tiny drop of almond extract (or vanilla extract, but the almond extract makes the smoothie taste almost like candy!)

Steps-

Mix all the ingredients into a blender and blend until they are smooth to digest. Pour into a glass and enjoy every sip.

 

3. Strawberry banana oatmeal smoothies

• Strawberries are not only tasty but they are beneficial as well. Strawberries work on eye care, proper brain function, relief from high blood pressure, arthritis, gout and various cardiovascular diseases. Strawberries are contented with polyphenolic and antioxidant which makes strawberries good for improving the immune system, preventing against various types of cancers and for reducing the signs of premature aging.

• Bananas are one of the most widely consumed fruits in the world for good reason. Having banana can help in lower blood pressure and also reduces the risks of cancer and asthma.

• Oatmeal contains soluble fiber which stays in the stomach longer and helps you feel fuller, longer. This can prevent overeating later on in the day, which may help you maintain a healthy weight

INGREDIENTS

• 1 cup unsweetened almond milk or 1% milk

• 1/2 cup fat free plain Greek yogurt

• 2 cups (9 oz) frozen strawberries

• 1 1/2 ripe medium banana

• 1/2 cup quick oats or old fashioned oats

• 1 Tbsp honey

• 1/2 tsp vanilla extract

Steps-

Add all ingredients to a blender cover and blend until smooth. Serve immediately.

 

4. Cran-Beet Crusher high- protein smoothies

Benefits-

Not only do beets ease inflammation, but studies show they improve blood flow and stamina, which boosts endurance. And super food kale lives up to the hype, providing a whole range of vitamins and minerals that amplify the heart-disease and cancer-fighting power of your workout.

SERVINGS: 1

INGREDIENTS

• 1 c silken tofu

• ½ c fresh or frozen cranberries

• ½ md beet (raw or roasted)

• 1 small peeled Persian cucumber or ½ medium cucumbers

• 1 celery stalk

• 1 c kale

• 1 orange or a half-cup fresh squeezed orange juice

• 2 tsp raw honey

Steps-

Keep blending all ingredients until they are smooth.

 

5. Orange protein smoothie

A thick, creamy, and refreshing Orange Dream Protein Smoothie is the perfect healthy breakfast for busy mornings! Packed with bright citrus, warm vanilla, and plenty of protein, this is a dairy-free clean eating breakfast that tastes like a delicious treat!

Benefits-

They are low in calories but full of nutrients, they promote clear, healthy skin and can help to lower our risk for many diseases and conditions as part of an overall healthy and varied diet.

INGREDIENTS

• 1 scoop vanilla protein powder (the brand that I used contains 100 calories per scoop)

• 1 teaspoon vanilla

• ¾ cup Blue Diamond Almond Breeze Unsweetened Almond milk (Original or Vanilla flavor)

• ¾ cup freshly-squeezed orange juice (from about 2 large navel oranges)

• 1 teaspoon orange zest

• 1-2 cups ice

Steps-

Blend all ingredients and serve.

 

6. Happy digestion smoothies

Smoothies made with ingredients that aid digestion can improve nutritional absorption and the health of the digestive system. Make this your drink if you have digestive disorders or inflammatory bowel diseases, digestion-friendly smoothies do wonders! The key is avoiding digestion-unfriendly foods and including digestion-friendly foods in your smoothies.

Benefits-

Pineapple - Digestive and anti-inflammatory benefits, immune support. One cup gives you 105% of your daily Vitamin C requirements. I use frozen pineapple chunks in smoothies to save time.

Fresh ginger - Soothes the intestinal tract and helps with digestion. It is Awesome for all kinds of gastrointestinal relief, such as morning sickness, also Anti-inflammatory and immune boosting.

Fresh parsley - Rich in vitamins K, C, A, folate, and antioxidants. It’s a natural diuretic which can help release water retention. Opt for flat-leaf parsley as it’s less bitter than curly parsley. Cilantro would be a nice swap here too!

Avocado - It has Major anti-inflammatory benefits + heart-healthy fats that as High in fibre which aids with digestion.

Banana - It is Rich in B6, manganese, Vitamin C, fiber, and potassium. Interesting to note – while bananas are high in sugar, they have a low glycemic index score which means that they won’t spike blood sugar levels. It’s soothing to the digestive track and thought to regulate the bowels and enhance friendly gut bacteria.

Lemon - It is Rich in vitamin C. Aids digestion and helps flush out toxins.

This green smoothie is packed with digestion-enhancing and immune-boosting foods like pineapple, parsley, ginger, and avocado. Don't worry though; its sweet flavour makes it friendly for green smoothie newbie! If you are adverse to the spiciness of ginger, start with half the amount and adding to taste from there.

INGREDIENTS

• 1 heaping cup frozen pineapple chunks

• 1/2 large frozen banana

• 1/2 cup water

• 1/2 cup coconut water

• 1/4 cup packed fresh parsley leaves

• 2 tablespoons avocado

• 1 teaspoon packed fresh grated ginger

• lemon or lime slice, for garnish

Steps-

Add all ingredients into a blender and blend on the highest speed until super smooth.

Tips:

• Feel free to add a handful of baby spinach to boost the nutrient power even more.

• To give smoothie nice digestion boosts add Fresh mint (not to mention a delicious minty flavour).

 

For more information on health stay connected with medicalwale.com

 

- Written by -

Shivani Sharma

READ SOURCE
Open UCNews to Read More Articles