Simply Delicious and Easy Smoothies
It’s a great way to get a serving or two of fruit and vegetables, and the best part is that it’s good for you and super-fast!
Some of the different smoothies include:
•Banana + Oat– 1 banana, ½ cup low-fat, plain yogurt, ½ cup skim milk, ¼ cup old fashioned rolled oats, 2 tsp of ground flaxseeds, 1 tbsp honey, 1 cup ice (2 Servings)
–oat kernels– are packed with soluble fiber that helps lower and maintain cholesterol. The high fiber, and thickness of oats in a smoothie are a great way to help you feel full and satisfied for longer.
–Flaxseeds– Unlike other seeds, these are a great source of omega-3s which is a type of fat that has been known to help reduce the risks of cardiovascular disease, inflammation, cognitive disorders and even cancer. These tiny brown or golden seeds contain fiber and also phytoestrogens which may also be an additional benefit by possibly reducing the risk of cancer. For the best benefit, buy ground flax and keep in the refrigerator, or grind your own seeds before using them in your shakes, salads, or even soups.
•Blueberry + Yogurt– 1 cup frozen blueberries, 1 banana, 1 cup of plain yogurt (2 Servings)
–Berries– Are full of antioxidants that are known to help reduce inflammation and prevent disease by their anthocyanins (intense colour of the berries). Berries are also low calories which can help maintain or lose weight, weighing in at less than 100 calories per cup.
–Calcium– full of calcium, protein, B vitamins and probiotics. Greek styles are strained to remove most of the liquid whey and can have approximately 10 grams of more of protein than traditional yogurt.
•Peanut + Banana + Espresso– 1 banana, ¼ cup all-natural peanut-butter, 1 cup skim milk, 1 tbsp instant espresso powder, 1 cup ice (2 Servings)
•Banana + Peanut Butter– 1 banana, ¼ cup all-natural peanut butter, 1 cup low-fat milk, 2 tbsp honey, ½ cup ice (2 Servings)
–Nut Butters– made from ground puts, these spreads are loaded with protein, fiber and essential nutrients for a snack. Choose all-natural varieties with no added oils.
•Chocolate + Almond– 1 banana, ½ cup all-natural almond butter, 1 cup skim milk, 2 tbsp unsweetened cocoa powder, 1 tbsp honey, ½ cup ice
–Cocoa Powder– made from the cocoa seed’s extract, this powder is loaded with many benefits for the heart. It has a high concentration of flavonoids, plant pigments that can promote antioxidant activity in the body. There is also evidence that flavonoids may modify carcinogens, allergens, and viruses, and also provide additional anti-inflammatory, anti-microbial, and anti-diarrheal benefits.
•Strawberry + Mango + Yogurt– 1 cup frozen strawberries, 2 cups frozen mango chunks, 1 cup low-fat Greek yogurt, 1 ¼ cups apple juice (2 Servings)
–Mongos– an excellent source of vitamins A and C, this tropical fruit boosts immunity and vision.
•Blackberry + Plum– 1 ½ cup frozen blackberries, 1 plum (pit removed and cut into chunks), 1 cup orange juice (2 Servings)
-Plums & other stone fruits– apricots, cherries, nectarines, and peaches- pack in high amounts of vitamins A which is good for growth and development, immune function and vision and C, which is known as an antioxidant, immune booster, and even a natural anti-histamine. They are also full of fiber and potassium
•Green Machine– 1 cup packed fresh spinach leaves, 1 green apple, cored and chopped, ½ avocado, 1 ¼ cups white grape juice or pineapple juice or pear juice, 1 cup ice
–Leafy greens– dark green vegetables are often recommended because of their dense carotenoids, vitamin K, C, fiber and also rich in calcium. Greens like spinach, kale, and Swiss chard helps reduce free-radicals in the body and enhance the immune system. There may be also the possible benefit to help reduce lung cancer.
–Avocados– Rich and creamy, this fruit is high in fat, but is a heart healthy monosaturated kind. This is known for reducing cholesterol and allowing the body to absorb nutrients more efficiently. Avocados also have almost 13 grams of fiber and lots of potassium.
If you want to try more and get more information you can download the Whole Living Smoothies app on your iphone. Or visit