Best Smoothie Recipe? It's At Least Healthy
I recently started substituting my breakfast with a healthy smoothie recipe. I find that this is an easy way to get antioxidants, nutrients and healthy fats in your diet for the day. This smoothie will leave you full and ready to take on whatever comes your way. Each ingredient has an added health benefit turning this meal into a nutritional powerhouse.
I usually get my ingredients from Trader Joes but you can get them from pretty much any grocery store.
The first thing I add is one half of a banana. This is for taste as well as the vitamins potassium, Vitamin B6, Vitamin C, Magnesium, Copper and Manganese. Bananas contain nutrients that help control blood sugar, protect the heart, lower blood pressure, and help you to feel more full.
One half of a banana is about 55 calories.
The second ingredient I put into the smoothie is blueberries. These also not only taste great but also can be considered a superfood.
Blueberries contain Vitamin C, Vitamin K, and Manganese. But even more important than these vitamins are the antioxidants blueberries carry. These berries contain polyphenols called flavonoids. The dark purple in blueberries contains the flavonoids Anthocyanins. healthy-smoothie-recipe1, healthy-smoothie recipe2
These are highly potent antioxidants responsible for anti aging and staving off illnesses. Every day your DNA is damaged which cause aging and illnesses such as cancer. Studies have shown that these flavonoids in blueberries are effective at preventing these free radicals and protecting the DNA overall. healthy_smoothie_recipe3
Blueberries are linked with lower LDL (Bad) Cholesterol levels. This type of cholesterol is responsible for damaging and clogging your arteries. healthy-smoothie-recipe4
Finally, just like bananas, blueberries may be able to lower your blood pressure. An 8 week study showed a 4 to 6 percent reduction in blood pressure in obese people who consumed blueberries daily. healthy-smoothie-recipe5
½ half of a cup of blueberries is around 42 calories.
Tahini is a paste made from sesame seeds that have been toasted. Tahini has vitamin B6, vitamin E, Thiamine, Phosphorus, and Manganese. Half of the fat in tahini consists of monounsaturated fatty acids which have anti-inflammatory effects. healthy-smoothie-recipe6
Tahini has many antioxidants in it as well. One special one in particular is lignan sesamin. This antioxidant has been shown in studies to protect the liver and other parts of the body from free radical damage. healthy-smoothie-recipe7
There are around 110 calories in 1 tablespoon of tahini.
Now I use the "Power Greens" bag from Trader Joes. It contains Spinach, Kale, and Chard. Any one of these work in small amounts in the smoothie. All three of these greens are nutrient powerhouses. Especially Kale. Kale contains:
- Vitamin A
- Vitamin K
- Vitamin C
- Vitamin B6
- Vitamin B1, B2, B3
Kale is full of antioxidants as well. Getting a common theme with this smoothie? Some special flavonoids like quercetin and kaempferol are found in Kale. healthy-smoothie-recipe8
The final ingredient in this smoothie is almond milk. Almonds are high in Vitamin E which is a powerful antioxidant. Vitamin E helps protect against heart disease and cancer. Almond milk is also a great source of calcium. healthy-smoothie-recipe9, healthy-smoothie-recipe10
Overall this smoothie is a great way to start the day and to replace your diet with nutrients that pack a punch!
The blender I use is the Magic Bullet which at this time on Amazon it will cost around $34. I have had it for about a year and it hasn’t broken yet. I will link it in the description below.