Great health boost through homemade smoothies
Homemade smoothies are a great way to maximize on fresh veggies and fruits that you may even reap from your own home grown garden. They’re a great way to kick back and enjoy warm, lazy, hazy days this spring, summer while maximizing on healthy living.
At our house mom’s morning smoothies are a regular staple and my kids have grown to love them. By making your own smoothies you have total control over the ingredients. Smoothies have been marketed as healthy, but sadly, most sold in chains are not. They’re usually high in sugars and low in nutrients. Sucrose, glucose and fructose are sugars that should be consumed in moderation for weight and sugar balance control. But store bought smoothies are laden with these ingredients.
So how can you make your own healthy smoothie?
There are a few essential ingredients to ensure a smoothie has the right balance of protein, carbohydrates, fats and fibre.
Here’s our recipe, 1 cup of water, 1 whole banana (good for potassium), half a cup of berries (fresh in season, frozen organic out of season), both of which are high in antioxidants, plain or vanilla fat free yogurt, good for calcium and probiotics (cow’s or goat’s yogurt can also be used – goat’s yogurt is higher in protein), protein powder (use ½ a serving if you eat protein during the day), add a handful of kale and spinach, both super foods which are packed with phytonutrients which have anti-cancer properties. Add three slices of lemon, some ginger, ground flaxseed (2 tbsp. per day for women and 1 tbsp. for men) which is one of the richest sources of the omega-3 fatty acid (brain food), ALA (alpha-linoleic acid), a polyunsaturated fat that offers unique heart health benefits. For added fibre you can blend in a high fibre cereal such as All Bran Original or Fibre 1 or Bran Buds.
Voila` you have a super healthy smoothie packed with healthy goodness one to surely do the body good. The skies the limit when you are in control of your own homemade smoothie. Stay away from processed, man-made ingredients, or items that are not in their natural state.
Smoothies are a fast and delicious way to eat a healthier diet that includes more fruit and vegetables. Smoothies can help flatten your tummy, boost your immune system and pump up your energy.
Denise K. Livotti
Petits Chefs Academy