Recipes

This is an extremely hydrating and healthy vegetable smoothie that contains the goodness of bottle gourd and cucumber. Both these ingredients are loaded with water and dietary fiber that helps to keep the body hydrated improves satiety and aids digestion. Being low-calorie foods, bottle gourd, and cucumber aid weight loss by filling you up without adding too many calories.

The addition of ginger and coriander provides a delicious spicy kick to the smoothie and makes it all the appetizing. Although, using slices of multigrain bread in this smoothie might appear odd, but they actually help to make the smoothie more filling and add a creamy texture without affecting the taste.

Bottle gourd or lauki are a versatile vegetable that can be eaten cooked and raw. High level of dietary fiber and water in bottle gourd helps to improve digestion and relieve constipation by regularizing bowel movement through the colon. The minerals present in bottle gourd helps to maintain the pH of the body at a healthy alkaline state.

Bottle gourd is extremely beneficial for weight loss because it is extremely low in calories and high in fiber and water. The cooling and diuretic effect of bottle gourd helps to flush out excess fluid from the body by increasing urination and relieve urinary tract infections.

Cucumbers are a healthy low-calorie fruit loaded with water and dietary fiber that aids weight loss by improving satiety and keeping you full without adding empty calories. Cucumber contains both soluble and insoluble fiber. Insoluble fiber aids digestion by regularizing bowel movement while soluble fiber improves nutrient absorption in the intestine by slowing down digestion.

Cucumber is a rich source of potassium, an electrolyte mineral that helps to maintain fluid balance in and around the cell membranes. Potassium also helps to maintain normal heart rhythm and support muscle contraction. B-vitamins present in cucumber support energy metabolism.

Coriander is one of the healthiest of herbs that contain an abundant amount of vitamin A, vitamin K, and antioxidant polyphenols. Vitamin A helps to maintain healthy functioning of the lungs and kidneys and improve skin, hair and heart health. Vitamin A also protects the eyes and reduces the risk of cataract, night blindness, and age-related macular degeneration.

Vitamin K found in coriander helps to develop strong and healthy bones by supporting bone mineralization. Vitamin K also supports proper blood clotting. Antioxidant polyphenols present in coriander helps to protect the liver cells from toxins and maintain healthy liver function.

The powerful anti-inflammatory properties of ginger help to reduce chronic inflammation in the body. It also helps to relieve pain, stiffness, and discomfort associated with inflammatory conditions such as arthritis and rheumatism. The volatile oils and active compounds such as gingerol and shogaol support gastrointestinal health and help to relieve nausea and vomiting.

Here is the recipe…

Ingredients:

• Bottle gourd (peeled and chopped) – ½ cup
• Cucumber (peeled and chopped) – ½ cup
• Coriander leaves (chopped) – 2 tablespoons
• Ginger pieces – ¼ teaspoon
• Multigrain bread: 3 slices
• Jeera powder (Cumin powder) – ¼ teaspoon
• Salt: ¼ teaspoon
• Water: 150 mL

Procedure:

• Pour bottle gourd, cucumber pieces and coriander leaves in the blender.
• Then add ginger pieces, cumin powder, salt and bread slices to the blender.
• Add water and blend all these ingredients well on high speed until smooth.
• Drink this smoothie immediately to get all the nutrients absorbed into the body and aids in weight loss.

This is one of the most effective green smoothies for weight loss that helps to improve satiety due to its high fiber and water content without adding any empty calories. This smoothie also supplies all the essential nutrients to the body and prevents nutritional deficiencies.

This is a healthy and nutritious bitter gourd and lime smoothie that is extremely beneficial for controlling diabetes and promoting weight loss. Although, this smoothie has a light bitter taste, but the addition of lemon juices and curd curbs the sharp taste of the bitter gourd and makes it more palatable.

Bitter gourd has the capacity to reduce insulin resistance and lower elevated blood sugar levels in case of both type 1 and type 2 diabetes. Bitter gourd and lime smoothie are also extremely beneficial for the skin because it helps to detoxify the system and flush out toxins, harmful chemicals, and heavy metals from the blood.

Bitter melon is a super food for diabetes that contains more than 32 active chemicals along with phenolic and flavonoid compounds that have anti-diabetic effect. The chemicals in bitter melon imitate the actions of insulin and help to lower blood glucose levels and regulate the body’s use of insulin. The sharp bitter juices of bitter melon stimulate the production of bile acids that helps to detoxify the liver, improve liver function and prevent liver disease.

Bitter melon helps to improve overall digestive health by fighting off parasitic worms in the gastro-intestinal tract and reducing the symptoms of inflammatory bowel disease. Natural laxative effect of bitter melon speeds of the emptying of the colon and relieves constipation.

Lemon juice used in this recipe not only adds a tangy taste and reduces the bitterness of the smoothie, but also supplies a wholesome amount of vitamin C, a powerful antioxidant that protects the cells from damaging free radicals and lowers the risk of cardiovascular diseases and stroke.

Lemon juice also improves insulin resistance and the polyphenol antioxidants support weight loss. The acids present in lemons aid digestion and help to prevent constipation due to their laxative effect. Citric acid present in lemon juice prevents the formation of calcium crystals and reduces the risk of kidney stones.

Coriander is a wonderful herb that contains abundance of dietary fiber, manganese, iron and magnesium along with vitamin C, vitamin K and protein. Coriander has the capacity to lower the level of harmful LDL cholesterol and increase the level of healthy HDL cholesterol.

Coriander boosts liver function and aids proper bowel movement. Coriander is also beneficial for diabetes patients because it stimulates insulin secretion and reduces blood sugar levels. Coriander is a rich source of vitamin A, a powerful antioxidant that protects the eyes and lungs and reduces the risk of lung cancer.

Curd not only adds a rich and creamy texture to the smoothie but also curbs the bitterness of the bitter melon. Crud is a rich source of calcium and protein that helps to strengthen the bones, muscles, and tissues. Curd provides an instant burst of energy to the body and aids digestion thanks to its probiotic content.

Here is the recipe…

Ingredients:

• Bitter gourd (peeled and chopped) – ½ cup
• Lemon juice – 1 tablespoon
• Coriander leaves – 1 tablespoon
• Curd – 100 ml
• Salt – ¼ teaspoon
• Water – ¼ cup

Procedure:

• Pour bitter gourd pieces, coriander leaves and curd in the blender.
• Then add fresh lemon juice, salt, and water to it.
• Blend well at high speed until smooth and transfer it into your serving glass.
• Drink this smoothie to get rid of overweight and obesity.

This is one of the best diabetic friendly smoothie recipes that contain the goodness of bitter gourd, coriander, lemon and curd. Almost all the ingredients used in this smoothie have the capacity to reduce insulin resistance and lower blood sugar level naturally and control diabetes.

This is a delicious and powerful antioxidant smoothie that contains the goodness of carrots and tomatoes. Both these vegetables are loaded with antioxidants vitamin A (beta-carotene) and lycopene that have numerous health benefits. While vitamin A supports growth and development, improves immune function and protects the vision, lycopene helps to prevent cancer, alleviate neuropathic pain and improve brain function.

Yellow cucumbers used in this smoothie provide a wholesome amount of vitamins A, C, B and K that prevents cell damage caused by free radicals, boosts the immune system, protects the brain and supports healthy bones.

Carrots are one of the healthiest of vegetables that contain a high amount of dietary fiber, water, and carbs. Carrot is a rich source of beta-carotene that is converted to vitamin A in the body. Vitamin A supports healthy vision, improves immune function and aids healthy growth and development.

Other than beta-carotene, carrots also contain antioxidants alpha-carotene, lutein, and lycopene. The carotenes present in carrots reduce the risk of cancer, specifically prostate cancer, colon cancer, stomach cancer and breast cancer. Vitamin A protects the eyes and reduces the risk of cataract, night blindness, and age-related macular degeneration.

Tomatoes are one of the best sources of antioxidant lycopene that has the capacity to prevent cancer and protect the heart. Lycopene protects the eyes against oxidative stress and reduces the risk of developing cataract and slows down the progress of age-related macular degeneration.

Lycopene also helps to prevent pain and discomfort associated with diabetic neuropathy (nerve damage and soft tissue damage). Lycopene is also beneficial for the brain. It protects the healthy brain cells and corrects cell corruption which in turn delays the onset and progress of Alzheimer’s disease.

Yellow round cucumbers are also known as lemon cucumbers. Just like green cucumbers, the yellow ones also contain a high amount of water and fiber that helps to keep the body hydrated, improves satiety and aids digestion. Yellow cucumber also contains a high level of vitamin A, vitamin C, and vitamin B6 along with minerals calcium, potassium, magnesium, and silica that helps to prevent free radical damage, reduce the risk of chronic diseases, lower high blood pressure and maintain electrolyte balance in the body.

The minerals present in yellow cucumber helps to maintain the pH of the body at a healthy alkaline state and cure ulcers. A specific type of hormone present in yellow cucumber supports the production of insulin by the pancreas and helps to control blood sugar levels.

Coriander used in this recipe gives a refreshing flavor to the smoothie and also provides a wholesome amount of vitamin C, calcium, vitamin K, phosphorus, potassium, carotene, thiamine, niacin, etc. The essential oils and linoleic acid present in cucumber help to reduce skin inflammation and relieve skin diseases such as eczema, fungal infections, etc. Vitamin C present in coriander helps to reduce the level of cholesterol in the blood and reduce the risk of atherosclerosis, heart attacks, and strokes.

Here is the recipe…

Ingredients:

• Carrot (peeled and chopped) – ½ cup
• Tomato (chopped) – ½ cup
• Cucumber yellow round (peeled and chopped) – ¾ cup
• Coriander leaves (chopped) – 1 tablespoon
• Salt – ¼ teaspoon
• Cumin powder – ¼ teaspoon
• Water – 150 ml

Procedure:

• Toss cucumber, carrot and tomato pieces in the blender.
• Then add coriander leaves, cumin powder, salt, and water to it.
• Blend them well on high speed until smooth.
• Drink this smoothie to get instant energy, detox your body and to flush out the toxins from the body to lose weight.

This is an effective natural antioxidant smoothie prepared using fresh whole ingredients that help to reduce inflammation and protect the organs and skin against damaging free radicals.

The combination of cool and refreshing cucumber and mint make a delicious summer smoothie that helps to keep you hydrated and prevents heat strokes. It is the perfect breakfast that keeps you satiated for a prolonged period of time without adding too many calories which aids weight loss.

High water and fiber content in this smoothie helps to detoxify the system and flush out toxins, harmful chemicals and heavy metals from the body and improve the function of the kidneys and liver. It also acts as an instant source of energy. Dietary fiber present in the smoothie also aids digestion and helps to relieve constipation and diarrhea.

Cucumber is a low-calorie fat-free fruit that provides high level of healthy macronutrients and aids weight loss in a healthy way. High level of fiber and fluids in cucumber aids digestion and helps to maintain bowel health. Mineral potassium present in cucumber helps to maintain electrolyte balance in the body and maintain fluid level in the body and in and around the cells.

Potassium also helps to lower high blood pressure and support proper muscle contraction and maintain normal heart rhythm. Vitamin A and vitamin C present in cucumber protects the cells against free radical damage, prevents DNA damage and helps to maintain skin, eye and immune system health.

Mint or pudina is a refreshing and flavourful herb that is especially effective in relieving digestive disorders. The oils present in mint leaves helps to relieve cramps, gas and indigestion and treat irritable bowel syndrome (IBS). Compound peryllyl alcohol present in mint has anticancer properties; it inhibits the growth of prostate cancer cells.

Mint contains abundant amount of minerals manganese and copper that supports healthy nerve function and maintain the communication between brain cells. Vitamin A present in mint acts as a powerful antioxidant that protects vision and reduces the risk of cataracts and night blindness. Mint also contains significant amount of iron and folate. Both these nutrients support the formation of red blood cells and prevent anemia.

Ginger is one of the most beneficial spices that provide a wide range of health benefits. The volatile oils and pungent chemicals gingerols and shogaols found in ginger aid digestion by stimulating bile and enzyme production and help to relieve gastrointestinal disorders such as indigestion, gas, bloating, abdominal pain, nausea and vomiting.

Anti-inflammatory properties of ginger helps to relieve chronic inflammation and relieve pain and discomfort associated with arthritis and rheumatism. Ginger also acts as a brain tonic that improves cognition and boosts attention, accuracy and quality of memory.

Here is the recipe…

Ingredients:

• Cucumber pieces – 1 cup
• Mint leaves – ½ cup
• Cumin powder – ¼ teaspoon
• Ginger – ¼ teaspoon

Procedure:

• Pour cucumber pieces, mint leaves and ginger pieces in the blender.
• Finally, add cumin powder and blend them well at high speed until smooth.
• Transfer this mix into your serving glass and enjoy this smoothie to shed down your excess weight.

Start your day on a healthy and refreshing note with this delicious cucumber and mint smoothie and stay energized and active throughout the day without piling on any empty calories.

Despite the bitter taste, bitter melons are an extremely nutritious vegetable that helps to maintain and improve overall health. The inclusion of raw mangoes and ginger in this smoothie help to balance out the bitter taste of the bitter melons and make it palatable. The presence of dietary fiber in this smoothie makes it extremely satiating and filling and helps to prevent hunger pangs for a prolonged period of time, which in turn aids weight loss.

Bitter gourd also helps to lower high blood sugar and relieve digestive disorders such as irritable bowel syndrome, inflammatory bowel disease and stomach ulcers. Raw mangoes supply wholesome amount of antioxidants to the smoothie that helps to prevent free radical damage and improve immunity.

Bitter melons are extremely effective in treating blood sugar issues. A specific chemical in bitter melon imitates the function of insulin and helps to reduce high blood sugar and manage diabetes. Bitter melons also have the capacity to metabolize sugars which in turn aids weight loss. Bitter melons help to heal gastric ulcers and relieve irritable bowel syndrome, and inflammatory bowel disease.

Certain chemicals present in bitter lemon inhibit the growth of cancerous tumors and reduces the risk of ovarian cancer. The antioxidants present in bitter melons have the capacity to cleanse the liver and prevent inflammation and fibrosis in the liver. Liver cleansing property of bitter melons also helps to reduce skin conditions such as acne, eczema and psoriasis.

Antioxidants such as vitamin A and vitamin C present in raw mangoes help to protect the body cells against free radical damage and improve immune system function. They also prevent DNA damage and protect the eyes against cataract and age-related macular degeneration.

Raw mangoes contain a type of soluble fiber known as pectin that aids digestion and prevents gastro-intestinal disorders such as diarrhea, constipation, indigestion, chronic dyspepsia, etc. Vitamin C present in mangoes provides protection against cancer and cardiovascular diseases. The natural acids present in mangoes boost the production of bile acids that improves liver function and helps to relieve liver disorders.

Coriander leaves are a wonderful source of vitamin C, vitamin K, manganese, iron, magnesium and dietary fiber. Dietary fiber present in coriander helps to lower the level of harmful LDL cholesterol in the blood while increasing the level of healthy HDL cholesterol. Coriander supports digestive system health and promotes liver function.

Vitamin K present in coriander supports healthy and strong bones and teeth by boosting bone mineralization. Antioxidant vitamin A present in coriander protects the lung and heart and reduces the risk of cancers. Anti-inflammatory properties of coriander helps to relieve pain and discomfort associated with arthritis.

Here is the recipe…

Ingredients:

• Bitter gourd chunks – 1 cup
• Mango (raw) pieces – ½ cup
• Coriander leaves (chopped) – 2 tablespoons
• Ginger piece – ½ inch
• Salt – ¼ teaspoon
• Water – 150 ML

Procedure:

• Pour bitter gourd, raw mango pieces and coriander leaves in the blender.
• Then add ginger piece, salt and water to the blender.
• Blend all these ingredients well on high speed until smooth.
• Drink this smoothie to prevent hungry pangs, detox your system and to reduce your excess weight.

Regular intake will help to maintain your blood sugar naturally and manage diabetes efficiently with this healthy bitter gourd smoothie.