Recipes

This creamy and delicious cantaloupe and mango smoothie is a refreshing snack that can be enjoyed during mid-afternoons or used as a breakfast or lunch substitute to cut out some unwanted calories. Both cantaloupes and mangoes render a refreshing fruity aroma and loads of dietary fiber to the smoothie which makes it absolutely satiating, so that you stay filled up till the next meal. High level of fiber and water in this smoothie also helps to relieve constipation and detox the body. Cinnamon is the magic ingredient in this smoothie that not only adds a rich flavour, but also provides loads of antioxidants to the body.

Cantaloupes are loaded with water that helps to fight dehydration and heat stroke during summers. Fiber, vitamin C, potassium and choline found in cantaloupes help to improve heart health by lowering high blood pressure. It also reduces the risk of stroke and heart attack. Potassium helps to preserve bone mineral density and reduce the risk of kidney stones. Fiber and water content in cantaloupes helps to maintain healthy digestive tract and prevent constipation. Antioxidants and beta-carotene present in cantaloupes protect the eyes and reduces the risk of progression of age-related macular degeneration. Beta-carotene also plays a protective role against prostate and colon cancer.

Mangoes are a rich source of antioxidant compounds such as quercetin, isoquercitrin, astragalin, fisetin, gallic acid, methylgallat and enzymes that provide protection against various types of cancer – prostate cancer, colon cancer, breast cancer, etc. Vitamin C, dietary fiber and pectin present in mangoes help to lower the level of unhealthy LDL cholesterol in the blood and improve heart health. Dietary fiber also helps to improve satiety and reduce hunger pangs which in turn aids weight loss. Vitamin A present in mangoes protects the eyes and prevents dry eyes and night blindness. The acids in mango help to maintain the alkali reserve in the body.

Spinach is loaded with nutrients and antioxidants that help to protect the cells against oxidative stress, protect the heart, reduce the risk of cancer and lower high blood pressure. Spinach is a potent source of dietary fiber (insoluble fiber) and protein. Insoluble fiber slows down the digestive process and increases the feeling of satiety which in turn prevents overeating. Vitamin C present in spinach promotes healthy skin and boosts immune system function. Spinach is a potent source of Vitamin K, a rare nutrient that promotes bone mineralization. Folic Acid aids normal cellular function and tissue growth. This nutrient is especially essential during pregnancy. High iron content in spinach supports the creation of haemoglobin and helps to treat anemia.

Cinnamon adds a nice flavor to the smoothie. The distinctive smell of cinnamon is attributed to its natural oil which contains a compound called cinnamaldehyde. Most of the health benefits of cinnamon are linked to this compound. Cinnamon is loaded with antioxidants such as polyphenols that protect the cells against oxidative stress and reduce inflammation. Cinnamon reduces the level of total cholesterol, LDL cholesterol and triglycerides in the blood which helps to protect the heart. Cinnamon also increases insulin sensitivity in the body which helps to boost metabolism and treat Type 2 Diabetes.

Here is the recipe…

Ingredients:

• Spinach – 1 cup
• Cantaloupe chunks – 3 cups
• Mango – 1 (cut into chunks)
• Cinnamon – ¼ teaspoon
• Honey – 1 tablespoon
• Water – 1 cup

Procedure:

• Pour chopped spinach, cantaloupe chunks and mango pieces in the blender.
• Then add cinnamon powder, raw honey, and water in the blender.
• Blend all these ingredients at high speed until smooth.
• Pour this tasty smoothie into serving glass and enjoy it.
• To suppress your appetite and thereby to control your weight, you have to drink this smoothie regularly.

This is a 100% gluten-free and vegan smoothie that do not contain milk or dairy products which makes it suitable for people with gluten and lactose intolerance. This recipe can be modified to suit diabetics as well by simply leaving out the honey.

This is an incredibly delicious fruit and vegetable smoothie that contains the goodness of cantaloupes, apples, and spinach. All three fruits and vegetables used in this smoothie are rich in dietary fiber (soluble and insoluble fiber) that makes it a perfect recipe for weight loss.

It is low in calories but extremely filling which helps to keep you satiated till the next meal. This smoothie can be consumed as a breakfast or lunch replacement to cut out some excess calories. High water and fiber content in this smoothie also help to detox the body and provide clear and healthy skin.

Cantaloupes are a juicy and hydrating summer fruit with a refreshing flavor that makes a perfect base for any smoothie. High levels of antioxidants and beta-carotene present in cantaloupes help to prevent certain types of cancer and slow down age-related macular degeneration. Beta-carotene also reduces the risk of developing asthma.

Fiber, potassium and vitamin C present in cantaloupes help to maintain healthy heat by lowering high blood pressure. It also helps to reduce the risk of stroke and heart attack. Both fiber and water present in cantaloupe adds bulk to stool and helps to prevent constipation and promoting regularity. Nutrient choline present in cantaloupe reduces chronic inflammation and aids the body to maintain normal functions such as sleep, muscle movement, memory, etc.

Apples are one of the best sources of soluble fiber (1 medium sized apple contains 5 grams of soluble fiber) that helps to treat intestinal disorders such as diverticulitis and hemorrhoids and reduce the risk of certain types of cancer. A specific type of soluble fiber called pectin found in apples forms a gel-like structure in the intestine and slows down digestion which leads to a slow release of sugar in the bloodstream which in turn helps to control insulin levels in the body.

Pectin also lowers cholesterol level in the blood and aids complete detox by removing healthy metals and toxins from the system. The antioxidant compounds present in apples helps to protect the brain cells against oxidative stress-induced neurotoxicity which in turn reduces the risk of neurodegenerative disorders. Antioxidant and anti-inflammatory mechanisms of apples also help to reduce the risk of cancer, specifically skin, colon and breast cancer.

Spinach is a storehouse of nutrients and antioxidants that make it one of the healthiest of leafy greens. It is a potent source of iron, protein, potassium, zinc, calcium, manganese, magnesium, folate, vitamin A, vitamin B6, vitamin C, chlorophyll, etc. Spinach contains high levels of beta-carotene, Lutein and xanthene that helps to protect and improve eyesight and prevent age-related macular degeneration, eye ulcers and dry eyes.

Nutrients potassium and folate present in spinach also with various antioxidants have the capacity to protect brain health and reduce the risk of developing Alzheimer’s disease. High potassium content in spinach balances the level of sodium and potassium in the body and helps to lower high blood pressure. Spinach is a good source of vitamin K, an essential nutrient for maintaining healthy bones. It helps to retain calcium in the bone matrix which aids bone mineralization.

Here is the recipe…

Ingredients:

• Spinach – 1 cup
• Cantaloupe chunks – 2 cups
• Apple – 1
• Water – 1/2 cup

Procedure:

• Pour chopped spinach and cantaloupe pieces in the blender.
• Cut an apple into pieces and toss them in the blender along with water.
• Blend all these ingredients at high speed until smooth.
• Enjoy this healthy smoothie to shed down your excess weight and to stay fit and healthy.

This is a completely vegan and gluten-free smoothie free from milk, yogurt and other dairy products, so it’s suitable for people with gluten and lactose intolerance. The consistency or thickness of the smoothie can be adjusted as per your choice by adding water.

The combination of cantaloupes and grapes in this recipe makes a healthy and hydrating smoothie which is extremely low in calories and rich in dietary fiber and water. It is the perfect pre-workout smoothie that helps to keep you energized throughout your training session and aids weight loss by preventing unhealthy snacking.

This smoothie also supplies wholesome amount of potassium that aids muscle repair after exercise. Spinach adds a refreshing green color to the smoothie and provides a generous amount of essential vitamins and minerals. This smoothie can be used as a healthy breakfast or lunch replacement during summers.

Like any other summer melons, cantaloupes have high water content that helps to prevent dehydration and provide energy during summer days. Cantaloupes are loaded with mineral potassium and vitamins A and C that help to lower high blood pressure and prevent macular degeneration. Beta-carotene present in cantaloupes provides protection against prostate cancer and colon cancer.

High fiber and water content in cantaloupe aids digestion and prevent constipation. Cantaloupes are extremely low in calories (One cup of cantaloupe contains only 60 calories) and rich in various nutrients and dietary fiber which makes it a perfect addition to any weight loss plan. Cantaloupes help to make up for the nutrient deficiencies that one might face while following a low-calorie diet.

You can use green, black or red grapes in this smoothie. Grapes are considered a super food that contains powerful antioxidants – polyphenols which have the ability to slow down and prevent various types of cancer, such as colon cancer, lung cancer, prostate cancer, endometrial cancer, etc.

Flavonoid quercetin found in grapes is a natural anti-inflammatory agent that protects the heart against oxidation of LDL cholesterol and reduces the risk of atherosclerosis. Fiber and potassium present in grapes help to lower high blood pressure and cholesterol. The antioxidants in grapes also help to UTI (Urinary Tract Infection) and its diuretic effect flushes out excess water from the body in the form of urine.

Spinach is the healthiest of leafy green vegetables which contain a high level of dietary fiber, protein, and antioxidants. High iron content in spinach has the ability to restore energy, improve the quality of the blood and enhance vitality. Spinach is also loaded with other nutrients such as vitamin K, vitamin A, folate, vitamin C along with magnesium and manganese.

Vitamin K is a rare nutrient that is difficult to find in most vegetables and it plays a crucial role in maintaining bone health. Spinach contains a high level of chlorophyll that helps to restore and replenish red blood cells and improves the ability of the blood to carry more oxygen to various organs and cells. The carotenoids in spinach help to maintain healthy eyesight and prevent the formation of cataracts and macular degeneration.

Here is the recipe…

Ingredients:

• Spinach (chopped) – 1 cup
• Cantaloupe chunks – 2 cups
• Grapes seedless – 1 cup
• Water – 1/2 cup

Procedure:

• Toss chopped spinach and cantaloupe chunks into the blender.
• Then add seedless grapes and water in the blender.
• Blend it on high speed until smooth.
• Have this delicious smoothie immediately to get all the nutrients nd to make you feel full.
• Regular intake of this green smoothie will help you to lose your excess weight.

This is a super hydrating and wholesome fruit and vegetable smoothie that contains a high level of dietary fiber, water, and antioxidants that help to provide healthy skin and hair, protect the eyes and promote weight loss. You can adjust the consistency and thickness of this smoothie by adding water to it.