Recipes

This creamy, tangy and refreshing avocado and pineapple smoothie is a great way to start your day or cool off during a hot summer afternoon. The combination of avocado and pineapple provides a wholesome amount of dietary fiber to this smoothie, thus, making it absolutely filling.

Avocados also provide a considerable amount of healthy fats and protein to the smoothie. Spinach adds a powerful punch of vitamins, minerals, and antioxidants that make it a well-rounded and nourishing meal replacement.

Avocados add a buttery and creamy texture to the smoothie and supply a wholesome amount of nutrients. While most fruits are rich in carbs, avocado is rich in healthy fats (monounsaturated fatty acids) that help to reduce inflammation and protects the heart. Avocados contain more potassium than bananas which helps to lower high blood pressure and reduce the risk of heart attack and stroke.

Avocados also contain a large amount of fiber (both soluble and insoluble) that aids digestion and promote weight loss by enhancing satiety and preventing overeating. The antioxidants present in avocado protect the eyes and reduce the risk of macular degeneration and cataract.

Pineapples are one of the best sources of vitamin C, a powerful antioxidant that that fights cell damage and inflammation and reduces the risk of heart disease. Vitamin C is also essential for maintaining youthful and glowing skin.

Pineapple also contains an abundant amount of mineral manganese that supports the development of strong bones and connective tissues and reduces the risk of developing osteoporosis. High level of dietary fiber present in pineapple aids digestion and cures constipation. Enzyme bromelain present in pineapple promotes the breakdown of protein from foods and helps to treat acid reflux.

Spinach is a potent source of vitamins, minerals, and antioxidants that support and improve overall health. It is a good source of vitamin C, vitamin A, Vitamin K and vitamin B2 and folate along with magnesium, manganese, iron, calcium and potassium. The powerful antioxidants and flavonoids present in spinach are capable of fighting many cancers such as – breast cancer, prostate cancer, ovarian cancer, etc.

Vitamin A present in spinach boosts eye health and prevents the appearance of cataracts. The minerals present in spinach help to alkalize the body and neutralize the negative effects of a highly acidic diet.

Almond Milk is used as a thinning agent in this smoothie. It is a healthy low-calorie substitute for whole milk that is loaded with vitamin E and minerals. Almond milk contains zero cholesterol which helps to maintain a strong and healthy heart. Vitamin E present in almond milk helps to maintain glowing and clear skin.

Here is the recipe…

Ingredients:

• Avocado (chopped) – ½ cup
• Pineapple chunks – 1 cup
• Honey – 1 tablespoon
• Spinach (chopped) – 1 cup
• Almond Milk – 1 cup

Procedure:

• Toss spinach and pineapple pieces into the blender.
• Then add avocado, honey and unsweetened almond milk in that blender.
• Blend all these ingredients at high speed until smooth.
• Drink this healthy smoothie immediately to cut your excess weight and to stay fit.
• For best results, drink this smoothie regularly.

This is a simple and nutritious smoothie made with just a few whole ingredients which make it suitable even for kids and toddlers. This smoothie can be consumed as a breakfast or lunch replacement to support weight loss and improve digestion.

Creamy avocados and sweet mangoes make a divine combination that tastes simply amazing. Avocado supplies a wholesome amount of healthy fats while mangoes provide a delicious sweet taste and refreshing flavor to the smoothie. High level of dietary fiber in both these fruits makes it a wholesome and filling smoothie that can be enjoyed as a healthy breakfast or lunch replacement.

Avocados are relatively high in calories and fat compared to other fruits. Half a medium-sized avocado contains 14.1g fat and 138 calories but most of these calories come from healthy fatty acids that prevent inflammation and improve heart health. Oleic acid, a primary fatty acid present in avocado promotes the feeling of satiety so that you eat fewer calories throughout the day.

Avocados also contain a high level of fiber, half of an avocado contains 3.4g of fiber – both soluble and insoluble that supports healthy functioning of the digestive system and improves satiety. The antioxidant Lutein found in avocado protects the eyes against age-related degeneration.

Mangoes are a great source of antioxidants such as quercetin, isoquercitrin, astragalin, fisetin, gallic acid, etc. that provide protection against various types of cancer – colon cancer, breast cancer, prostate cancer, etc. High level of vitamin C in mangoes helps to lower the level of cholesterol in the blood.

Potassium in mangoes helps to reduce high blood pressure and control heart rate. Tartaric acid present in mango alkalizes the body. Dietary fiber present in mango aids weight loss by boosting satiety.

Yogurt used in this smoothie adds a thick consistency and creamy texture to the smoothie. Like any other dairy product, yogurt is loaded with protein and calcium that promotes healthy muscles and bones. It also contains other nutrients such as vitamin B2, vitamin B12, potassium, and magnesium.

Yogurt is a potent natural source of probiotics (friendly bacteria) that supports digestive health and boosts the immune system. High level of protein and calcium in yogurt increases the level of hormones peptide YY and GLP-1. These hormones help to reduce appetite which in turn prevents overeating and unhealthy snacking and aids weight loss.

Almond milk acts as a thinning agent in this smoothie that provides a wholesome amount of protein, vitamin E, thiamine and magnesium and it is significantly lower in calories compared to whole milk. High level of vitamin E in almond milk along with healthy fats reduces the risk of heart diseases by reducing the level of unhealthy LDL cholesterol and triglycerides in the blood while increasing the level of healthy HDL cholesterol.

Here is the recipe…

Ingredients:

• Avocado pieces – ½ cup
• Mango chunks – 1 cup
• Honey – 2 tablespoons
• Yogurt – ½ cup
• Almond milk – 1 cup

Procedure:

• Pour avocado and mango pieces into the blender.
• Then add yogurt, unsweetened almond milk, and honey to the blender.
• Blend all these ingredients at high speed until smooth.
• Drink this tasty smoothie immediately to grab its nutrients and thereby to lose your excess weight.

This is a nutritious and tasty avocado smoothie that contains the refreshing taste of mango along with the goodness of yogurt and almond milk. This smoothie contains fresh and healthy whole ingredients with makes it suitable for kids and toddlers as well. The recipe can be modified to suit diabetics by leaving out the honey.

This is a highly nutritious and filling, containing a wholesome amount of healthy fats, vitamins, minerals and dietary fiber which makes it a delicious drinkable meal replacement suitable for breakfast, lunch or dinner. Other ingredients such as almonds, milk, and honey added to this smoothie boost its protein and vitamin content and also add a mellow sweetness. The soft and buttery texture of avocados provides a smooth and creamy consistency to the smoothie.

Although avocado is a high-calorie fruit, but most of the calories come from healthy fats which provide protection against heart diseases. Oleic acid, the primary fatty acid present in avocados improves cardiovascular health. Just 1 cup of avocado provides 160 mg of alpha-linolenic acid. Avocados are also a great source of protein. It contains all 18 essential amino acids that promote the formation of lean muscle mass and aids weight loss.

Avocados are a rich source of potassium that helps to reduce high blood pressure and minimize the risk of heart attack, stroke and kidney failure. High fiber content in avocado aids digestion, lowers the level of cholesterol and triglycerides in the blood and aids weight loss. Powerful antioxidants in avocados protect the eyes and reduce the risk of macular degeneration and cataract.

Spinach is one of the healthiest of leafy greens that has the ability to restore energy, improve the quality of blood and enhance vitality. It is rich in iron that helps to transport oxygen throughout the body and improve energy production. It also supports DNA synthesis.

Spinach is also a potent source of vitamin K, vitamin C, folic acid, vitamin A, etc. that improves bone health, improve eyesight, support neurological functions and maintain blood pressure at a healthy level. Various phytonutrients and pigments present in spinach protect the skin from the UV rays of the sun and also reduce the risk of skin cancer.

Bananas are low-calorie fruit that adds a creamy texture and mellow sweet taste to the smoothie without adding too many empty calories. It is free from cholesterol and fat but it does contain high levels of dietary fiber which makes it highly satiating and filling. Dietary fiber helps you to feel fuller longer and supports healthy digestive system function.

Bananas contain an abundant amount of potassium that aid nerve and muscle function and lower blood pressure. Vitamin C present in bananas supports the immune system and cell health. Vitamin B6 present in bananas supports the growth of new cells. Manganese helps to maintain bone healthy and metabolism.

Almonds are energy-dense tree nuts that contain a high level of fiber along with protein, vitamin E, calcium, riboflavin, manganese, magnesium, phosphorus, and iron. Healthy monounsaturated fatty acids present in almonds support heart health and reduce the risk of developing cardiovascular disease.

Vitamin E reduces inflammation on the arteries. Riboflavin and L-carnitine present in almonds prevent cognitive decline and support healthy brain function. An abundance of vitamin E in almonds nourishes the risk and prevents the appearance of the signs of aging. Healthy fats and fiber also aid weight loss by preventing overeating.

Milk not only acts as a thinning agent in this smoothie but also supplies a wholesome amount of protein, calcium, potassium, vitamin D and other nutrients that help to build healthy bones and teeth and boost the formation of lean muscle mass.

Here is the recipe…

Ingredients:

• Avocado pieces – ½ cup
• Banana – 1
• Almonds – 5
• Honey – 1 tablespoon
• Spinach (chopped) – 1 cup
• Milk – ½ cup

Procedure:

• Pour spinach and banana slices into the blender.
• Then add avocado, milk, and almonds into the blender.
• Blend it on high speed until smooth and pour it into a serving glass.
• Drink this healthy green smoothie immediately to cut down your excess weight and to stay fit.

This is a healthy and wholesome smoothie containing the goodness of avocado along with leafy greens, almonds, and bananas that can help you in weight loss. The recipe can also be modified to suit diabetics by omitting honey or replacing it with Stevia.

This wholesome and healthy watermelon and chia seeds smoothie is a great source of sustained energy that helps to fill you up and keep you satiated till the next meal and promote weight loss. Both chia and flax seeds used in this smoothie are potent sources of omega-3 fatty acids that reduce inflammation, relieve depression and boosts brain health. These seeds also provide an abundant amount of protein and antioxidants that support overall health and promote the formation of lean muscle mass.

Watermelon is by far the best source of lycopene, a powerful antioxidant that promotes cardiovascular health. It reduces oxidative stress and reduces the risk of certain types of cancer, specifically cancers of the digestive system. Lycopene also protects the eyes against inflammatory compounds and reduces the risk of macular degeneration.

Compound cucurbitacin E present in watermelon inhibits the growth of a tumor. Citrulline, an amino acid present in watermelon reduces muscle soreness associated with strenuous workouts. Two important vitamins – vitamin A and vitamin C present in watermelon help to improve skin and hair health.

Chia seeds are a rich source of antioxidants and omega-3 fatty acids that help to reduce inflammation and improve heart health. In addition, high level of dietary fiber in chia seeds improves satiety and aids weight loss by reducing total calorie intake.

High levels of oemga-3 fatty acids along with alpha-linoleic acid also aid weight loss. Dietary fiber also reduces the level of cholesterol, specifically harmful LDL cholesterol which reduces the risk of cardiovascular disease, diabetes, obesity, etc.

Flax seeds are considered a powerful plant food that reduces the risk of various chronic diseases such as heart disease, diabetes, cancer, etc. Flaxseeds are one of the best plant-based sources of omega-3 fatty acids that improve heart and brain health. Lignans present in flax seeds have powerful antioxidant properties. High fiber content in flax seeds aids weight loss, support digestion and lowers the level of cholesterol in the blood.

Turmeric added to this smoothie makes it a powerful anti-inflammatory and antioxidant formulation. Active ingredient curcumin present in turmeric helps to reduce chronic inflammation and reduce the risk of cardiovascular diseases, arthritis, cognitive decline and Alzheimer’s disease.

Curcumin also lifts the mood and alleviates the symptoms of depression. Curcumin is beneficial in cancer treatment. It works by reducing the growth of new blood vessels in tumors which stops further spreading of cancer and leads to the death of the cancerous cells. Curcumin may also prevent cancer from occurring in the first place.

Here is the recipe…

Ingredients:

• Watermelon Chunks: 3 cups
• Turmeric Powder: ½ teaspoon
• Chia seeds: 1 tablespoon
• Flax seeds: 1 tablespoon

Procedure:

• Pour watermelon pieces into the blender.
• Toss flaxseeds, chia seeds and turmeric in the blender.
• Blend all these on high speed until smooth.
• Pour this smoothie into a glass and enjoy this smoothie to cut down your excess weight.

This is a 100% vegan and a gluten-free recipe that does not contain milk or yogurt which makes it suitable for people with gluten and lactose intolerance. The combination of chia and flax seeds in this smoothie give it a rich thickness and chewy texture which makes it a delicious breakfast or lunch substitute.

The blend of watermelon and lime in this smoothie makes it a super energizing and hydrating formulation that provides complete detox and cleanses by flushing out excess toxins from the body and aiding you to slim down. The abundance of water and minerals in this smoothie also helps to relieve headaches and hangovers.

Watermelon is a potent diuretic that removes stagnant fluids from the body and reduces swelling. It also helps to flush the bladder and kidneys. The cooling and soothing effect of watermelon helps to alleviate heat exhaustion and cools the liver.

Watermelon has high water and nutrient content which makes it one of the healthiest of summer fruits. It contains a considerable amount of vitamin C, calcium, magnesium, fiber, potassium, vitamin A, vitamin B6, niacin and thiamine along with a wide range of carotenoids, phytonutrients, and lycopene. High level of potassium in watermelon flushes out toxic deposits in the kidney and lowers the concentration of uric acid in the blood which helps to prevent kidney disorders.

The cooling effect of watermelon prevents heat stroke and helps to keep you hydrated. An abundance of minerals potassium and magnesium in watermelon lowers high blood pressure and reduces the risk of stroke, heart attacks, and atherosclerosis. Antioxidant lycopene can significantly reduce the risk of various types of cancer – prostate, breast, lung, colon and endometrial cancer. Beta carotene present in watermelon protects the eyes from age-related ailments such as dry eyes and glaucoma.

Lime juice not only adds a refreshing tangy taste and citrus flavor to the smoothie but also provides a wholesome amount of vitamin C. Vitamin C helps to reduce the symptoms of cold; provides healthy and youthful skin and neutralizes free radical damage.

The citrus scent of lime aids digestion by stimulating the secretion of saliva. Acids present in lime juice clear the excretory system and helps to relieve constipation. Citric acid present in lime juice acts as a solvent that dissolves the excess amount of uric acid present in the blood and eliminates it through urine which helps to relieve pain and inflammation associated with arthritis.

Here is the recipe…

Ingredients:

• Watermelon chunks – 3 cups
• Lime juice – 2 tablespoons

Preparation:

• Combine all the ingredients in a blender.
• Blend on high speed until smooth. Serve immediately.
• Drink this tasty smoothie to shed down your weight and stay fit and healthy.

This is a healthy and refreshing smoothie suitable for weight loss and diabetics because it is extremely low in calories and does not contain any additional sweetener. The fiber and water present in watermelon helps to fill you up and keep you satiated till the next meal without adding too many calories.

This is a refreshing and wholesome breakfast smoothie loaded with antioxidants, dietary fiber, vitamins and minerals that will surely keep you energized throughout the day. The high water content in this smoothie along with dietary fiber and chlorophyll from the spinach makes it a powerful detox smoothie that cleanses your system and helps to flush out toxins and chemicals from the body. This smoothie is also suitable for diabetics because it does not contain any additional sweeteners.

Watermelon is an excellent source of water, vitamin A, vitamin C, vitamin B6, and potassium. High water content in watermelon helps to keep you hydrated and prevents dry and dull skin. Vitamin A helps to protect the eyes and reduce the risk of age-related macular degeneration. Vitamin C is a powerful antioxidant that protects the body cells against free radical damage and boosts collagen production and maintenance in the skin.

Vitamin B6 supports proper cardiovascular, immune and nervous system function. Potassium helps to lower high blood pressure. Watermelon contains the highest concentration of lycopene, much higher than tomatoes. Lycopene is a powerful antioxidant that protects the heart and prevents cardiovascular disease and cancer.

Oranges are a low calorie, high-fiber fruit that is loaded with phytochemicals and flavonoids that have powerful anti-inflammatory and antioxidant effects. These antioxidants prevent cell damage caused by free radicals which in turn reduce the risk of cancer. Oranges are full of soluble fiber that helps to lower the level of cholesterol in the blood.

It also increases the feeling of satiety and prevents overeating. Potassium present in orange reduces blood pressure and boost heart health. Polyphenols in oranges provide protection against viral infections. Beta-carotene in oranges protects the skin and prevents the signs of aging.

Spinach is a power food that is loaded with vitamins such as vitamin A, K, D, E, B-vitamins along with trace minerals such as iron, calcium, magnesium, potassium, phosphorus, etc. It is also a good source of omega-3 fatty acids and powerful antioxidants.

Spinach has the ability to alkalize the body and reduce the negative effects of a highly acid diet. Carotenoids present in spinach protect the eye against macular degeneration and cataracts. Vitamin K along with calcium and magnesium in spinach strengthens the bones.

Bananas are a great addition to any weight loss smoothie because it contains a high level of dietary fiber. It contains both soluble and insoluble fiber that slows down the process of digestion, thus making you feel full longer. It prevents overeating and reduces your total calorie intake.

Dietary fiber present in banana also helps to regularize bowel movement and aids digestion. Bananas are rich in potassium – an essential electrolyte that helps to maintain fluid balance in and around the cells, regularizes heart rhythm and reduces high blood pressure. Bananas also contain small amount vitamin A that protects eye health and reduce the risk of night blindness and age-related macular degeneration.

Here is the recipe…

Ingredients:

• Watermelon Chunks – 2 cups
• Banana -1
• Orange – 1
• Spinach (chopped) – 1 cup

Procedure:

• Pour chopped spinach, watermelon pieces into the blender.
• Peel and cut the orange and banana.
• Toss the slices of banana and orange into the blender.
• Blend it on high speed until smooth and pour it into your serving glass.
• Drink this tasty green smoothie regularly to enjoy the healthy skin with a control on your weight.

This is a 100% vegan and gluten-free smoothie recipe that does not contain milk or yogurt which makes it suitable for people with gluten and lactose intolerance.