Smoothies are great because they allow you to use lots of different ingredients to make a tasty and nutrient filled beverage. They are also incredibly easy to prepare. For a basic smoothie, all you need is a cup of vegetables, a cup of fruits and a liquid to use as the base. There are lots of recipes available on the web and this website has a fun to use smoothie recipe tool.
Today’s green smoothie is bursting with flavour and can be enjoyed at any time of the day. It is made using:
1/2 a cup of carrots – carrots are by far the best food source of vitamin A that there is. A medium sized carrot provides you with more than double the amount of vitamin A that you need per day. Vitamin A from plant foods is in the form of beta-carotene, an antioxidant that helps fight free radicals in your body, thereby preventing diseases such as cancer.
Carrots are also great for your skin, vision and heart. They help reduce inflammation, lower cholesterol, protect your liver and boost your immunity. All in all, they are a very powerful vegetable!
1 frozen peach – using a frozen peach will help thicken up this smoothie, giving it more of a soup like consistency. To freeze your peach, simply peel off the skin, cut it into quarters or eighths and then place it in a container in your freezer for a few hours.
A medium sized peach provides you with 17% of your recommended daily value of vitamin C. This vitamin is one of the most well-known and is responsible for a myriad of different functions in the body. It helps wounds heal, assists with iron absorption and is important for heart health.
The sugars found in peaches add a natural sweetness to this smoothie.
1 teaspoon of honey – talking about sweetness, a teaspoon of honey will help make the smoothie more palatable.
When eaten in moderation, honey has some great health benefits. It is rich in antioxidants, which include phenols and flavonoids that could help lower blood pressure. It also helps to reduce levels of LDL (bad) cholesterol whilst raising HDL (good) cholesterol.
1 cup of spinach – whenever possible, you should try and add a green vegetable to your smoothie. Greens are some of the most nutritious foods on the planet because they are full of vitamins and minerals. Indeed, spinach is one of the best sources of vitamin K that there is; a one cup serving provides you with 181% of your daily requirement. Vitamin K is important for bone health.
Spinach also enhances muscles, meaning you can exercise more efficiently after eating it. Also, since it is mainly made up of water, a one cup serving has only 30 calories!
1 cup of coconut water – coconut water is great for smoothies because it contains natural sugars. It is also rich in potassium and magnesium, two minerals that your body needs to keep your heart and brain healthy.
Using chilled coconut water will ensure that this smoothie is nice and cold when you drink it. If you don’t have coconut water, you can always just use plain water instead.
1 tablespoon of flax seeds – it’s always a good idea to add some type of nut or seed to your smoothies because they are rich in fiber and protein, both of which help make you feel full faster. This means that smoothies can be drunk for breakfast and will keep you feeling energised and satisfied.
Seeds are some of the most nutrient dense foods on the planet, containing a large number of vitamins and minerals. Sunflower, pumpkin and chia seeds can all be used in place of flax seeds.
To make this smoothie, add all of the ingredients to a blender and process until you get a smooth homogeneous liquid. It is important that you process the ingredients for at least half a minute so that all the ingredients are mixed well. If you want a thicker smoothie, simply throw in a few ice cubes and process until they are crushed.
Thanks to blog contributor Veronica Shah! Veronica runs the website healthsomeness.com and she’s a huge fan of local food & smoothies.