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Showing posts with label Smoothies. Show all posts
Showing posts with label Smoothies. Show all posts

57 Juices & Smoothies of The Rainbow

September 22nd is the first official day of fall! As we move into the cooler months, it’s a great time to enjoy fresh seasonal foods and lighten up our day with the most satisfying and nutritious of beverages: juice and smoothies.
I’ve rounded up a list of 57 delicious juice and smoothie recipes that cover the entire color spectrum of the rainbow. Eating a wide variety of colors is excellent for your health – the phytonutrients that give fruits and vegetables their lovely hues also enhance bodily functions and prevent illness. You're welcome :)

Red for Heart Health
Naturally red foods are rich in lycopene and anthocyanin, phytonutrients that improve blood pressure and enhance the circulatory system.

Orange for Cancer Prevention
Orange foods are high in beta-carotene, which supports the immune system and aids in the prevention of cancer, heart disease, and infections.
 

Yellow for Beauty
Yellow foods are high in vitamin C, which fights free radicals and maintains healthy skin, reduces inflammation, and prevents allergies.

Green for Detoxification
Green foods get their hue from chlorophyll, a natural blood purifier that increases red blood cell count and helps the liver and kidneys eliminate toxins.

Blue and Purple for Longevity
Blue and purple foods contain the most antioxidants of all other colors and contribute to overall disease prevention and longevity.
Have a happy, healthy, and nutritious fall!
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Top 5 Health Benefits of Maca, the Ancient Incan Superfood

Many people are now incorporating nutrient-dense foods known as “superfoods” into their diets to help boost energy, beauty, and overall health. Among the list of top superfoods is maca, a root grown in the Andes Mountains in Peru. Maca is packed with essential vitamins, minerals, amino acids, and phytonutrients, making this ancient Incan food a nutritional powerhouse.
Maca has been consumed for thousands of years for its energy-enhancing and mood-stabilizing capabilities. Peruvian maca root is an adaptogen, a substance that increases the body’s resistance to the damaging effects of stress and disease—a main reason why it can help fight symptoms of chronic fatigue and contribute to overall wellbeing. Traditionally, maca has also been used to regulate, support, and balance hormonal systems for both men and women, and much more!
So, how else can this superfood help you achieve ultimate wellness? Here’s a list of the top 5 health benefits of maca: 
  1. Energy: Within just a few minutes of consuming maca, people have reported to feel their mood and energy levels lift almost instantly. Try adding a teaspoon of maca to your smoothie to increase energy, stamina, and endurance.
  2. Mood balance: Maca may help to alleviate the symptoms of stress, anxiety, and depression by balancing hormones with its unique set of nutrients that fuel the endocrine system.
  3. Sexual health: Known as a libido booster, maca is widely used to promote sexual function for both men and women as well as improve fertility and stamina.
  4. Women’s health: Maca has been used for generations to help relieve menstrual issues such as cramps, hot flashes, and mood swings. If you’re pregnant or nursing, it’s recommended to avoid consuming maca.
  5. Healthy skin: Maca root helps to nourish the skin and improve collagen synthesis resulting in firmer, softer, more radiant skin.
Most people consume maca in a powdered form by adding it to smoothies, yogurt, drinks, salads and more. It is said to taste similar to roasted chickory, which can taste a bit like coffee. If this taste is displeasing to you, then you can experience the benefits by taking maca tablets.
Do you consume maca? How does it make you feel?
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Pumpkin Pie Smoothie



1 cup pumpkin purée
1 large ripe banana
1 cup unsweetened almond or coconut milk
1 tablespoon honey
1/2 teaspoon pure vanilla extract
1 1/4 teaspoon pumpkin pie spice
5 ice cubes
2 scoops brown rice protein powder

Combine all ingredients in a blender and blend until smooth. Pour into 2 glasses and serve.

Nutritional Info:
PER SERVING:160 calories (20 from fat), 2.5g total fat, 0g saturated fat, 0mg cholesterol, 65mg sodium, 33g carbohydrate (4g dietary fiber, 19g sugar), 5g protein

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Pineapple, Lime & Avocado Smoothie

Pineapple, Lime & Avocado Smoothie

1 avocado, halved & pitted
2c fresh pineapple juice
1 tsp lime juice
2tsp honey

Remove the flesh from the avocado and place in a blender or food processor.  Add the remaining ingredients and blend 1-2 minutes until smooth and creamy.  Pour into glasses and serve immediately.


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Juicing vs. Blending: Which is right for you?


Recipes for green juices and smoothies are popping up all over the place and these beverages are slowly becoming a more mainstream approach to healthy eating and detoxing. One thing is for sure – green juices and smoothies are good for you. But is one better than the other? Here is a short comparison to help you learn the ins-and-outs of green beverages. Hopefully this will help you pick which is right for you!

Green Juice

What you need: Juicer, 1 to 2 pounds of your favorite green vegetables

Advantages: Juicing is great because it extracts all of the water and nutrients from vegetables, leaving behind only the plant fibers. This means your body is better able to absorb the nutrients without having to digest the dense bulk of the plant. Plus, you can fit an incredible quantity of vegetables into a single glass of green juice, leaving you with simple, smooth and delicious drink that packs an incredible nutritional punch!

Disadvantages: Juicers can be very expensive and hard to take care of. They need to be thoroughly cleaned after every use to prevent rusting. Stocking enough fresh, organic vegetables to make daily juices can also be somewhat expensive. Although they are very high in nutrients and vitamins, juices can’t keep you full for long because your body processes the liquid so quickly. Finally, it’s worth noting that though green juices typically are usually low in sugar, several store bought juices can have a very high glycemic load and may cause blood sugar imbalances.

Try this recipe: Green Juice

Green Smoothie

What you need: Blender, ½ to 1 pound of your favorite green vegetables, 1 cup of ice.

Advantages: The biggest advantage to making smoothies is that the only equipment you need is relatively inexpensive – a blender. Smoothies also tend to be a little bit more filling since the plant fibers are present (but still easy to digest, compared to raw whole vegetables.)

Disadvantages: Compared to digesting juice, your body will have to work a bit harder to digest a smoothie and absorb the nutrients. Also, because it’s difficult to pack in the same volume of vegetables into a blender, your smoothie won’t be as nutrient-dense as your green juice. Using a high quality blender, such as a Vitamix, will lead to smoother, more enjoyable smoothies, but the price is comparable to a juicer.

Try this recipe: Green Lift Smoothie

The bottom line is when it comes to green beverages, whether you prefer smoothies or juices, it’s hard to go wrong. Just pick your favorite vegetables, and blend or juice away. Your body will thank you!
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Go-To Guide for Green Smoothies

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47 Smoothies for Summer

What's better to enjoy over these hot, humid summer months than a refreshing and restoring smoothie or juice? We've rounded up dozens of delicious recipes from my Integrative Nutrition community, my professors, and other wellness experts, mixing in a variety of ingredients and health benefits.


Whether you're recovering from a run on the beach, or you went overboard at the Fourth of July picnic and need a little detox, there's something for everyone on this list!

Beautify

Filled with healthy fats from natural ingredients like coconut, almonds, and avocado, these rich recipes will leave your stomach satiated and your skin glowing!

Detox

These recipes have a combination of cleansing ingredients that will help get your systems back on track!

Energize

Packed with fresh fruits and vegetables, these hydrating recipes will give you a natural boost of energy for waking up in the morning, or pushing through an afternoon slump!

Fortify

These recipes include a protein source such as nut butter or protein powder, making them ideal for a substantial snack or refueling post-workout to help repair muscle tissue.

Immunity

Packed full of vitamins A & C from fresh fruits, spices, and herbs, these antioxidant-rich recipes will keep your immune system strong, and give it a boost if you're fighting any germs!
*Feel free to omit or substitute any of the ingredients in these recipes to suit your personal preference.
Do you have a great summer smoothie or juice recipe?
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Chocolate Covered Raspberry Smoothie



Chocolate Covered Raspberry Smoothie

1c almond milk
1/3 banana
1c raspberries
4 tblsp MLO Brown Rice Protein Powder
1 tblsp almond butter
1 tblsp coconut oil
1 tblsp cacao powder (may substitute cocoa powder)
2 tsp ground flaxseed

Place ingredients in a blender or food processor in order above.  Blend until well combined & smooth! Enjoy :)
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