Recipes

This is a sweet, rich and creamy smoothie containing the goodness of figs, yogurt and almond milk that makes a super healthy and nutritious breakfast. Figs are a rich source of minerals such as calcium, potassium, iron, manganese, magnesium, phosphorus and zinc that supports overall health and healthy functioning of the body.

It also contains a wholesome amount of B-complex vitamins, beta-carotene, vitamin C, vitamin E and vitamin K and dietary fiber. Yogurt not only adds a rich and creamy texture to the smoothie but also provides a generous amount of protein that makes it all more filling and satiating. Honey adds a mellow sweet taste to the smoothie and provides an instant burst of energy.

Figs are a nutrient-rich fruit that contains a high level of vitamins and minerals such as vitamin K, potassium, calcium, magnesium, etc. that supports proper heart, muscle, and digestive function and helps to maintain strong bones and teeth; support the immune system and nerve function. Antioxidant phenol presents in figs lower the risk of heart disease and cancer by preventing cell damage caused by harmful free radicals.

Dietary fibers present in figs lower the risk of heart disease, constipation, and high cholesterol. Vitamin B6, riboflavin, thiamine and niacin present in figs support energy production from foods, boosts immune function, helps in brain development and the formation of hemoglobin for the red blood cells.

Yogurt is a powerhouse of vitamins, minerals, protein and healthy probiotics. Yogurt is rich in protein that helps to keep you satiated for a longer period of time and aids healthy weight loss and weight management. Nutrients such as calcium, vitamin D, potassium and vitamin A present in yogurt helps to maintain healthy and strong bones and teeth.

Being a fermented food, yogurt is a healthy natural source of probiotic bacteria that supports healthy digestion and boosts the immune system. Probiotics help to treat digestive disorders such as irritable bowel syndrome (IBS) and diarrhea.

Almond milk is used as a thinning agent in this smoothie that is used to achieve desired consistency and thickness. Almond milk is a healthy low-calorie substitute for whole milk that is extremely low in fat and cholesterol. Low-calorie almond milk helps to maintain healthy body weight and aids weight loss.

Almond milk contains heart-healthy polyunsaturated fats and monounsaturated fats that help to lower the level of cholesterol in the blood. Almond milk is a rich source of vitamin E that helps to maintain healthy skin and hair. Unsweetened almond milk contains very less carbohydrates which also help in weight loss.

Here is the recipe…

Ingredients:

• Fig – 6
• Almonds – 3
• Honey – 1 tablespoon
• Yogurt – ½ cup
• Almond milk – 1 cup

Procedure:

• Toss chopped figs, yogurt and soaked almonds in the blender.
• Then pour raw honey and almond milk to the blender.
• Blend all these ingredients well at high speed until smooth and transfer this smoothie into your serving glass.
• Drink this healthy smoothie for not only to lose your excess weight but also to stay fit and healthy.

This is a simple and easy fruit smoothie that is made using only 3 to 4 ingredients but it is extremely healthy and nourishing. The smoothie is made using only fresh whole ingredients which make it suitable even for kids and toddlers.

This is a wholesome and delicious green smoothie that has a refreshing fruity taste. It is the perfect breakfast to kick start your day and stay energized all day long. High level of dietary fiber in this smoothie makes a filling snacks that will keep you satiated and curb hunger pangs till the next meal and aid weight loss in a healthy way.

The antioxidants in spinach and grapes makes it a perfect beauty smoothie that helps to provide healthy and clear skin and prevent acne, eye wrinkles, and fine lines. Chia seeds supply a wholesome amount of omega-3 fatty acids to the smoothie which helps to protect the heart and brain.

Grapes are loaded with powerful antioxidants known as polyphenols that have the capacity to prevent various types of cancer such as lung cancer, pancreatic cancer, colon cancer, prostate cancer and oesophageal cancer. A natural anti-inflammatory flavonoid called quercetin present in grapes help to protect the heart by reducing the oxidation of LDL cholesterol and lowering the risk of atherosclerosis.

High fiber and potassium content in grapes also support heart health by controlling hypertension and lowers the level of cholesterol in the blood. Water and fiber content in grapes also make it an effective remedy for constipation and other digestive disorders. Compound quercetin present in grapes has powerful anti-inflammatory effects that help to relieve allergy symptoms such as hives, watery eyes, etc. Resveratrol, derived from grapes are especially effective in treating acne.

Spinach is a low calorie, low cholesterol super food that contains a wide range of nutrients such as vitamins A, C, E, K, B-complex vitamins, iron, calcium, magnesium, potassium, copper, phosphorus, manganese along with protein and fiber. Spinach also contains high level of flavonoids that act as powerful antioxidant and help to protect the cells against free radical damage.

These antioxidants reduce the risk of cancer and heart disease and help to maintain healthy brain function. High level of potassium in spinach lowers high blood pressure, while its vitamin K content helps to improve bone mineralization. Abundance of dietary fiber in spinach helps to improve satiety and prevent unhealthy snacking and overeating. Dietary fiber also helps to maintain a healthy digestive tract and prevent constipation.

Bananas not only provide a rich and creamy texture to the smoothie, but also supply wholesome amount of dietary fiber and potassium to the body. Pectin and resistant starch present in bananas form a gel-like structure in the intestine and slow down digestion which helps to promote the feeling of satiety and prevents unhealthy snacking. It also helps to regularize bowel movement and relieve constipation and irritable bowel syndrome (IBS). Abundance of potassium in banana helps to lower blood pressure and reduce the risk of heart disease.

Chia Seeds are a gluten-free grain which contains abundant levels of omega-3 fatty acids, fiber and antioxidants. Omega-3 fatty acids help to reduce inflammation, reduce cholesterol level in the blood and boost brain function.

Dietary fiber present in chia seeds help to increase satiety and reduce hunger pangs which helps to prevent overeating. The antioxidants in chia seeds provide protection against free radical damage and reduce the risk of cancer. Antioxidants also slow down aging and reduce the appearance of wrinkles.

Here is the recipe…

Ingredients:

• Spinach (chopped) – 2 cups
• Grapes – 1 cup
• Banana – 1 (cut into chunks)
• Chia seeds – 1 teaspoon
• Honey – 1 tablespoon

Procedure:

• Pour chopped spinach, grapes and banana slices in the blender.
• Then add chia seeds and honey to it and blend all these ingredients on high speed until smooth.
• Transfer this smoothie into your serving glass and enjoy this tasty smoothie.
• Regular drinking of this smoothie will help you to shed out your excess calories.

This is yet another healthy and filling smoothie recipe that is 100% gluten and dairy free which makes it suitable even for people with restrictive diets.

This pure fruit smoothie loaded with dietary fiber and water is a great recipe for weight loss and detox. And it also provides much-needed nutrients and energy to the body so that you can stay active throughout the day. Research shows that organic apples can boost metabolism and speed up the weight loss process. No doubt, apples form an important part of fast metabolism diet. Waterman contains a wholesome amount of water and minerals which help to hydrate the body and relieve headaches caused by dehydration.

Watermelon is one of the leading sources of antioxidant lycopene, and most of the nutritional benefits of watermelon can be attributed to this antioxidant. Lycopene helps to neutralize oxidative stress and prevents cancer and other chronic diseases. It also contains significant amounts of vitamin C, vitamin A, vitamin B6, niacin, thiamin, calcium, magnesium, potassium along with dietary fiber. Potassium content in watermelon lowers the concentration of uric acid in the blood and reduces the risk of kidney disorders. Watermelon helps to hydrate the body and lower body temperature which in turn helps to prevent heat stroke. Both potassium and magnesium present in watermelon helps to lower high blood pressure and reduce the risk of heart attack, stroke, and formation of blood clots. Watermelon is also suitable for diabetics because it is low in calories and rich in water and dietary fiber.

Apples are not only packed with nutrition but also loaded with soluble fiber (1 apple contains 4g of soluble fiber) which makes it a filling and satiating fruit. Apples are also low in calories which make it a perfect food for weight loss. Soluble fiber known as pectin, present in apples form a gel-like consistency in the intestine and slow done digestion which in turn enhances satiety and reduces hunger and aids weight loss. The antioxidant compounds found in apples prevents the oxidation and LDL cholesterol which in turn reduces inflammation and helps to protect the heart. Soluble fiber in apples also helps to lower the level of cholesterol in the blood. A particular type of antioxidant known as quercetin present in apples boosts your exercise endurance by increasing oxygen availability to the lungs.

Honey is used as a natural sweetener in this smoothie. But other than imparting a mellow sweet taste to the smoothie, it also provides a wholesome amount of vitamins, minerals, enzymes and amino acids that help to improve overall health. The antioxidant and flavonoids in honey reduce the risk of heart disease and cancer. Natural sugar present in honey gives instant boost energy to the body. Honey also helps to reduce and prevent Gastroesophageal reflux (GERD) and it can heal the inflammation of the esophagus. Certain enzymes in honey also aid smooth digestion.

Here is the recipe…

Ingredients:

• Watermelon – 1 cup
• Water – ¼ cup (Optional)
• Apple – 1 (Chopped)
• Honey – 2 teaspoons

Procedure:

• Pour apple and watermelon pieces into the blender.
• Blend it by adding honey at high speed until smooth.
• Drink this tasty smoothie to cut down your excess weight and obesity.

This simple and healthy smoothie is made with just 3 natural ingredients which make it suitable even for kids and toddlers. This is a 100% dairy and gluten free smoothie recipe that is suitable if you are lactose intolerance or just avoiding milk and yogurt in your diet.

Cantaloupe and banana smoothie is a great tasting and healthy fruit smoothie recipe that can be consumed during breakfast as a mid-afternoon snack. It is a low calorie concoction loaded with dietary fiber and water that helps to keep you satiated till lunch and promotes weight loss in a healthy way. Flax seeds added to this smoothie make it even healthier by adding a wholesome amount of omega-3 fatty acids, antioxidants and soluble and insoluble fiber.

Cantaloupes contain high levels of vitamin A, vitamin C, vitamin B6, potassium, folic acid, niacin and dietary fiber. Vitamin A and antioxidants present in cantaloupes prevents the growth of tumors and eradicate free radicals that otherwise lead to cancer. It also helps to reduce the risk of heart disease. Vitamin D present in cantaloupe acts as an immune system booster that enhances the body’s capacity to fight with disease causing bacteria, viruses and other toxic foreign bodies. Vitamin A also helps to maintain healthy eyes and provides youthful and healthy skin. Mineral potassium present in cantaloupes helps to lower high blood pressure and relive the feelings of stress and anxiety. Anti-inflammatory effect of cantaloupe reduces the inflammation of joints and muscles and reduces pain and discomfort related to arthritis.

Despite being a high calorie fruit, bananas are extremely healthy because they are loaded with nutrients such as potassium, vitamin C, vitamin B6, magnesium, copper, manganese, dietary fiber and protein. Insoluble fiber called pectin present in bananas form a gel-like consistency in the intensity and slow down stomach emptying which helps to moderate blood glucose levels after meals. Dietary fiber present in bananas acts a prebiotics that support the growth of beneficial gut bacteria which in turn improves digestion. Bananas are a filling fruit that reduce hunger pangs and prevents overeating and unhealthy snacking between meals which aids weight loss.

Flax seeds are an amazing source of plant-based omega-3 fatty acids (alpha linolenic acid) and antioxidants lignans that have numerous health benefits. Abundance of healthy fats and fiber in flax seeds help to keep you satiated for longer period of time so that you consume fewer calories throughout the day. Flax seeds and high in fiber and low in carbs which help to aid digestion, supports colon detoxification and promotes weight loss. Soluble fiber present in flax seeds prevents absorption of fat and cholesterol in the digestive system which in turn lowers overall cholesterol level. Flax seeds are a gluten-free grain suitable for people with gluten-sensitivity and celiac disease.

Almond milk used in this recipe acts as a thinning agent that provides desired consistency to the smoothie. It is a healthy low calorie substitute for whole milk. It contains wholesome amount of vitamin E, fiber, calcium, iron, B-complex vitamins, potassium, zinc, magnesium, etc. that helps to reduce blood pressure, maintain healthy heart, strengthen the bones and muscles, improve vision and provide healthy skin.

Here is the recipe…

Ingredients:

• Cantaloupe chunks – 1 cup
• Almond Milk – ½ cup
• Banana – 1 (cut into chunks)
• Honey – 1 Tablespoon
• Flax seeds – 1 Teaspoon

Procedure:

• Toss cantaloupe pieces and banana slices in the blender.
• Then add flax seeds, honey, and unsweetened almond milk in it.
• Blend them well and pour it into your serving glass.
• Drink this smoothie immediately to get all the nutrients absorbed well into the body and to make you feel full.
• Regular drinking of this smoothie will help you to lose weight.

This is a 100% vegan smoothie free from gluten and dairy products that makes it suitable for people who are sensitive to gluten and lactose.

This wholesome and healthy cantaloupe smoothie is the perfect way to induce weight loss and energize the body. Cantaloupes are a rich source of water that helps to keep you hydrated and its fiber content makes it a filling fruit that keeps you satiated till the next meal. Chia seeds added to this smoothie not only increase its volume, but also add a wholesome amount of omega-3 fatty acids and antioxidant to it. Both yogurt and milk added to this smoothie add a smooth and creamy texture and provide much needed protein to it which improves energy consumption in the body and helps to build lean muscle mass while burning fat.

Cantaloupes contain high level of water and fiber that not only help to keep you hydrated, but also aid digestion and weight loss. Dietary fiber adds bulk to stool and regularizes bowel movement which helps to relieve constipation. It also increases the feeling of fullness which in turn reduces hunger and cuts down total calorie intake throughout the day. Cantaloupes are also loaded with antioxidants and beta-carotene that helps to prevent tumor growth and reduce the risk of cancer. Vitamin C found in cantaloupe boosts the immune system by stimulating the production of white blood cells. Vitamin A also promotes healthy skin, protects the vision and reduces the risk of cataracts and macular degeneration. Potassium, one of the essential minerals found in cantaloupe helps to reduce high blood pressure. The anti-inflammatory qualities of cantaloupe helps to prevent inflammation of joints and bones and relieve pain associated with arthritis.

Chia seeds are one of the best plant sources of polyunsaturated fats, especially omega-3 fatty acids that help to reduce inflammation, lower cholesterol level in blood and boost cognitive performance. Chia also contains high level of dietary fiber (2 tablespoons contain 10g of fiber) that helps to regulate bowel function, increase satiety and reduce inflammation. Dietary fiber along with protein creates gel-like substance in the intestine that slows down digestion and creates effect of satiety which in turn lowers the craving for unhealthy snacks between meals and aids weight loss. The antioxidants in chia seeds provide protection against free radical damage and reduce the risk of cancer. Chia is a 100% gluten-free grain which makes it suitable for people with gluten-intolerance.

Both milk and yogurt used in this smoothie act as thinning agent that helps you to get desired consistency and thickness. Milk and yogurt provide considerable amount of dairy protein along with calcium, B-complex vitamins, vitamin D, potassium and magnesium that aids muscle growth and repair and supports strong and healthy bones. In addition, yogurt also contains wholesome amount of probiotics (healthy microorganisms) that support healthy digestion and boost immune system function.

Here is the recipe…

Ingredients:

• Cantaloupe chunks – 2 Cups
• Milk – ¼ Cup
• Yogurt – ½ Cup
• Honey – 1 Tablespoon
• Chia seeds – 1 Teaspoon

Procedure:

• Pour cantaloupe pieces, yogurt and chia seeds in the blender.
• Then add honey and milk to it and blend it at high speed until smooth.
• Drink this weight loss smoothie regularly to cut down the excess calories.

This smooth and creamy cantaloupe smoothie is the perfect food for weight loss that can be consumed as a healthy breakfast replacement. Those who follow a vegan diet or have lactose intolerance can replace milk and yogurt with almond or coconut milk.