The combination of juicy cantaloupe and refreshing orange in this smoothie makes a quick and healthy morning drink that can be consumed instead of a high calorie breakfast to keep you satiated till lunch and promote weight loss in a healthy way. Both cantaloupes and oranges contain soluble and insoluble fiber and very few calories which makes it a wholesome low calorie recipe. Cantaloupes are loaded with potassium and B-vitamins, while oranges supply abundant amount of vitamin C which helps to make up for any nutritional deficiencies while following a low calorie diet.
Cantaloupe has an amazing nutritional profile. It has excellent amounts of vitamin C, vitamin A, potassium and a wide variety of B-vitamins such as B1, B3, B6, folate, etc. along with vitamin K, magnesium and fiber. The antioxidants and anti-inflammatory nutrients in cantaloupe help to reduce harmful effects of oxidative stress and inflammation and reduce the risk of metabolic syndrome which leads to diabetes, heart disease and obesity. The antioxidants also protect the eyes and slow down or prevent age-related macular degeneration. Fiber, potassium, choline and vitamin C found in cantaloupe supports heart health and help to lower high blood pressure. High water and mineral content in cantaloupe helps to prevent dehydration during summers. Fiber and water also helps to maintain regularity and prevent constipation. Nutrient choline also helps to reduce inflammation and maintain bodily functions such as sleep, muscle movement, memory and learning.
Oranges are a low calorie fruit loaded with vitamin C that has numerous benefits for health. Vitamin C is one of the main water soluble antioxidants that provide protection against free radicals and prevent DNA damage which in turn reduces the risk of cancer. Anti-inflammatory properties of vitamin C help to reduce inflammation and reduce the severity of inflammatory conditions such as rheumatoid arthritis, osteoarthritis and asthma. Other than vitamin C, high soluble fiber content in orange helps to increase satiety and reduces hunger pangs. Soluble fiber also helps to lower cholesterol level in the blood. Potassium present in oranges lower blood pressure and help to protect the heart. Beta-carotene present in orange supports healthy vision and prevents cell damage, thus protecting the skin against free radicals. The minerals present in oranges help to alkalize the body.
Almond Milk is used as a thinning agent in this smoothie. It is a healthy low calorie substitute for whole milk. Almond milk is a rich source of vitamin E that provides youthful and healthy skin. Almond milk also contains abundant amount of other vitamins and minerals such as vitamin C, vitamin B6, thiamine, riboflavin, niacin, calcium, iron, magnesium, potassium, zinc, etc. that helps to maintain overall health. Almond milk contains zero cholesterol which helps to maintain a healthy heart and reduce the risk of heart disease. B-vitamins, protein and calcium present in almond milk helps to develop strong muscles and bones.
Here is the recipe…
- Cantaloupe chunks – 2 cups
- Oranges – 2, Peeled
- Honey – 1 tablespoon
- Almond Milk – ½ cup (Optional)
- Toss cantaloupe pieces and orange slices into the blender.
- Then add honey and almond milk in the blender.
- Blend all these ingredients at high speed until smooth.
- Pour this smoothie into serving glass and enjoy this healthy and tasty smoothie to cut down your excess calories.
This is a 100% dairy and gluten-free smoothie recipe that does not contain any grains, milk or yogurt which makes it suitable for people with gluten and lactose sensitivity. This recipe can also be modified to suit vegans by leaving out the honey or substituting it with Stevia.