Healthy Recipes || Sweet Potato Smoothie

As some of you probably already know, I am a big smoothie drinker.  Well, in a recent effort to be more creative with sweet potatoes, I created a super simple smoothie recipe:

Ingredients:
1 cup banana
1 cup sweet potato (cooked)
2 cups almond milk (or more for desired consistency)
4 ice cubes
1 scoop protein powder (optional)

Just blend the ingredients together and you're done!

Healthy Eating || Ways to Add Protein to Your Smoothie

Protein powder.  I recommend going for a flavorless one or vanilla.  Either of these go pretty well in most smoothies.  Chocolate, strawberry, or other highly distinct flavors will limit the amount of tasty smoothies you can make.

Natural peanut butter.  This is probably my most favorite way to add protein to a smoothie because it is natural and adds a nice (but not overwhelming) flavor.  Go for the natural peanut butter because processed ones tend to have added sugar and hydrogenated fats.

Soy milk.  Soy milk used to be a pretty popular replacement for cow milk but has gotten a slightly bad reputation over the years largely because of its association with genetically modified soy beans (GMO).  However, if you can find non-GMO soy milk, you should be fine.

MORE READS
SOY: THE GOOD, THE BAD, AND THE BEST
THE TRUTH ABOUT SOY

Healthy Recipes || Two Different But Delicious Blueberry Smoothies

What is so great about blueberries? Well, they have a high content of antioxidants, which are known to stabilize free radicals and reduce oxidative stress.  Free radicals have been associated with certain diseases.

BLUEBERRY SMOOTHIE #1 (Recipe Source)

This smoothie is a rich source of potassium (banana), antioxidants (blueberries, strawberries, and mango), protein (almond milk), and calcium (almond milk).

Ingredients:
1/2 medium banana, peeled and cut into chunks
1/4 cup frozen blueberries
1/4 cup frozen strawberries
1/4 cup chopped fresh mango
2 cups chilled unsweetened vanilla-flavored almond milk

Directions:
In a blender, add the banana chunks, blueberries, strawberries, and mango. Blend until combined, about 30 seconds. Serve in chilled glasses with straws.


BLUEBERRY SMOOTHIE #2 (Recipe Source) 

This smoothie is a rich source of antioxidants (blueberries), protein (yogurt), and calcium (yogurt).

Ingredients:
1 cup blueberries
1 cup plain yogurt or 1 cup vanilla yogurt
1 1/2 tablespoons honey (or agave nectar)
3/4 cup ice cube

Directions:
Combine all ingredients in a blender. Blend at high speed until smooth. Serve! 

MORE READS
WHAT ARE ANTIOXIDANTS

Healthy Recipes || Banana-less Green Smoothies

I have nothing against bananas (and actually enjoy their health benefits), but have you noticed how they are a critical ingredient in most "green smoothie" recipes?  I presume this inclusion is because blending bananas into such smoothies is a quick and easy way to sweeten or mask the taste of ... well, the green vegetables.  However, if for whatever reason, you do not want to add bananas to your green smoothies, there are banana-less recipes out there.  Here are a few:

{Image Source}

RECIPE #1 - Source
Ingredients:
1 cup seedless green grapes
1 cup packed baby spinach
1/2 cup ice
1/4 cup coconut milk

RECIPE #2 - Source
Ingredients:
 2 cups cantaloupe
1/4 avocado
1 tbsp mint leaves
1 tbsp basil leaves
splash of water
4-5 ice cubes

RECIPE #3 - Source
Ingredients:
1 medium cucumber
1/2 Bosc pear
3-4 ice cubes

RECIPE #4 - Source
Ingredients:
2 kiwis
1/2 cup chocolate almond milk
1/4 cup water
1 cup curly green kale
1 cup ice

For more recipes (with or without bananas), check out www.greenlemonade.com.

Healthy Recipes || My Very Berry Smoothie

In my determination to create a berry-laden (and antioxidant-filled) smoothie, I came up with the following delicious recipe:

Organic strawberries, blueberries, blackberries (optional),
cranberry juice (or cranberries), water, and ice. 

ABOUT STRAWBERRIES: Strawberries are loaded with Vitamin C and manganese. Vitamin C is an antioxidant that is beneficial for the skin, hair, and immune system. It is said to improve scalp circulation. Manganese is said to be a factor in hair growth.

ABOUT CRANBERRIES: Studies have suggested that cranberries 1) provide maximum effect on suppressing the growth of various human cancer cells, 2) may decrease the risk of atherosclerosis (hardening of the arteries), 3) have the most antioxidant activity, 4) help keep certain bacteria (like E. coli) from attaching to the urinary tract wall, and 5) decrease symptomatic urinary tract infections in women.

ABOUT BLUEBERRIES & BLACKBERRIES: Antioxidants galore.

Ingredients
1/2 cup of organic strawberries
1/2 cup of organic blueberries
a few organic blackberries (optional)
1-1 1/2 cup of distilled water (depending on desired consistency)
1 cup of 100% pure cranberry juice (with no added sugar)
4 ice cubes

Instructions
Blend and voila!

*Creates 1 large smoothie or 2 small smoothies.
*You can use less cranberry juice and more water or use actual cranberries in place of the juice.

HEALTH BENEFITS OF STRAWBERRIES
HEALTH BENEFITS OF CRANBERRIES

Healthy Recipes || My Mango Smoothie

I've been on a smoothie kick for some time given that it is an easy way to absorb multiple nutrients (especially via fruits and veggies) at once.  My staples are green smoothies and banana smoothies, but lately I've been wanting to experiment with other fruits -- like the mango.

Mangos are a good source of vitamin A, vitamin C, dietary fiber, and vitamin B6.

After playing around with various ingredients and having a few failed attempts, I've finally created a mango smoothie that I find tasty while being nutritious.  It contains mango (vitamins and fiber), peanut butter (protein), almond milk (calcium), ice, and a little honey (optional sweetener).  A banana can be thrown in for extra nutrients and/or in place of honey for added flavoring.

Ingredients
1 cup mango
1-1 1/4 cup vanilla-flavored almond milk (amount depends on your desired consistency)
2 tbsp natural peanut butter
4-5 ice cubes
1/2 tsp honey (optional, depending on your palate)
OR 1 banana (in place of the honey)

My smoothie regimen: one every morning, whether mango, banana, or green.

Smoothie suggestion: If you want to incorporate berries (antioxidants), I'd suggest blueberries and blackberries.  Stay away from raspberries because they tend to give the smoothie a sour taste (unless, of course, your palate does not mind).  Some strawberries can also do the same but not as intense.  If you do use raspberries or strawberries, I suggest sweetening their flavor a bit with the addition of a banana in your smoothie.

My green smoothie.  Contains kale, banana, almond milk, peanut butter, ice, and sometimes blueberries or blackberries.  (I no longer use soy milk.)