smoothies have really saved my life this week, with the whole no-fresh-veggies-or-fruit-in-the-fridge thing. they definitely helped me get the nutrients that i was missing! it may seem weird, but frozen veggies and fruit contain the same essential nutrients and health benefits compared to fresh, so don't be afraid to buy them. they are basically just fresh fruit or veggies that have been blanched and frozen within hours of being picked. sounds good to me! anyways, here are a couple smoothie recipes what i really liked from the last week or so.
what you will need:
~ 1 cup apple juice
4 frozen strawberries
4 frozen pieces of peach
1 big handful of frozen blueberries
2-3 ice cubes
* 1 scoop whey or soy protein
step 1:
blend all ingredients in blender until smooth. add extra juice if needed. i had the smoothie along with some oatmeal with milk and fresh banana for breakfast!
* to have a smoothie as a meal replacement, i suggest adding soy or whey protein no matter if it's for breakfast or lunch. also interesting would be adding in some ground flax seed to the smoothie. it's important to note that flax seeds must be ground for your body to fully absorb the omega-3 fatty acids.
what you will need:
step 1:
add all ingredients to blender and blend until smooth. add extra milk if needed.
this smoothie was really creamy and rich - and the milk provided protein and calcium to keep my bones strong. as a complete side note - i have a history of osteoporosis and early arthritis in my famjam. plus i've already got some sort of rheumatism thing - i can tell you when it's going to rain or when the pressure changes.
even though you can get calcium from milk, yogurt, cheese and green, leafy veggies, some days you just don't get enough which is why i take a calcium supplement. any extra just gets peed out! dr oz says to take ~1,000 mg of calcium a day, broken up into two 500 mg doses (your body can only absorb 600mg at a time). it's also important to take vitamin D and vitamin K along with calcium, as it increases the amount of calcium your body is able to absorb. vitamin D is also shown to slow the progression of arthritis. i take a chewable calcium supplement that contains 500 mg of calcium, 100 IU of vitamin D and 40 mcg of vitamin K. i take one in the morning with breakfast, and one at night after dinner. yaaay for calcium!
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| best breakfast smoothie |
~ 1 cup apple juice
4 frozen strawberries
4 frozen pieces of peach
1 big handful of frozen blueberries
2-3 ice cubes
* 1 scoop whey or soy protein
step 1:
blend all ingredients in blender until smooth. add extra juice if needed. i had the smoothie along with some oatmeal with milk and fresh banana for breakfast!
* to have a smoothie as a meal replacement, i suggest adding soy or whey protein no matter if it's for breakfast or lunch. also interesting would be adding in some ground flax seed to the smoothie. it's important to note that flax seeds must be ground for your body to fully absorb the omega-3 fatty acids.
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| blueberry binge |
1 cup milk
1 cut up frozen banana
1-2 big handfuls of frozen blueberriesstep 1:
add all ingredients to blender and blend until smooth. add extra milk if needed.
this smoothie was really creamy and rich - and the milk provided protein and calcium to keep my bones strong. as a complete side note - i have a history of osteoporosis and early arthritis in my famjam. plus i've already got some sort of rheumatism thing - i can tell you when it's going to rain or when the pressure changes.
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| davinci's anatomical drawings - keep them bones strong |
I think my life changed when you introduced me to smoothies last summer. They are just so delicious and nutricious, all at the same time. Luv them.
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