It’s the first week of January, and people all over the world are making resolutions. A common resolution is to try and lead a healthier lifestyle by eating better food. A simple and delicious way to get more nutrient dense foods into your diet is by drinking smoothies. They allow you to combine lots of healthy foods into one beverage.
The most basic ingredients for a smoothie are one cup of fruit, one cup of vegetables and one cup of a liquid of your choice. You can then add in things like nuts, seeds and protein powders if you want to.
This smoothie has the following ingredients in it:
1/2 an avocado
- Rich in a heart healthy monounsaturated fatty acid called oleic acid, avocados are great for your digestive system and eyes. The large amount of fiber in them helps make this smoothie super filling, so that it leaves you satisfied for hours.
1/2 a frozen banana
- Using frozen fruit in smoothies helps to thicken them up and give them a milkshake like consistency. Bananas are naturally sweet and therefore make beverages much more palatable.
1/2 a cup of mixed frozen berries
- Strawberries, blueberries, raspberries and blackberries are all bursting with antioxidants that fight off free radical damage, thereby preventing a large number of diseases.
1 cup of frozen mango
- Orange-colored foods tend to contain a lot of vitamin A, and mangoes are no different. This vitamin is required by the body in order to keep your eyes, hair and skin healthy.
1 cup of spinach
- A one cup serving of spinach provides you with more than 100% of your daily requirement of vitamin K. Spinach is a superfood that boosts your immune system, enhances muscles, strengthens bones and fights cancer.
1/2 a cucumber
- Did you know that cucumbers are made up of more than 90% water? This makes them an excellent food to eat when you are dehydrated. Cucumbers have a mellow taste and therefore work extremely well in smoothies.
1 cup of coconut water
- Even though coconut water looks just like ordinary water, it is not the same nutritionally. It provides you with potassium and magnesium, two minerals that are crucial for good heart health. Chill the coconut water before using it to give this smoothie a cool refreshing taste.
1 tablespoon of chia seeds
- Finally, a tablespoon of chia seeds provides a little bit of protein and adds to the texture of the smoothie. In place of it you can also use sunflower, flax or pumpkin seeds.
To prepare the smoothie, pour the coconut water into a blender and then add in the rest of the ingredients. Blend for 15 – 20 seconds and sip away!
If you enjoyed it, you can find many more smoothie recipes here.
You can also learn how to make The Chopping Block's Wellness Chef Alia Dalal's Green Smoothie Jars in our upcoming Clean Eating Boot Camp at Lincoln Square on Saturday, January 28. This day-long, intensive class is a deep dive into clean eating principles. You'll learn how to turn whole food ingredients like vegetables, beans, nuts, seeds, whole grains, fruits into tasty, filling and delicious meals.