Recipes

This is a simple and healthy fruit smoothie made using only 2 to 3 ingredients but it is extremely nutritious and healthy. The combination of Chikoo (sapota), chia, and almonds in this recipe make a filling and nourishing smoothie that helps to keep you satiated for a prolong period of time and prevent unhealthy snacking, which in turn aids weight loss.

All the ingredients in this smoothie contain a significant amount of dietary fiber that supports healthy digestion and helps to relieve constipation or piles and diarrhea. Antioxidants present in this smoothie helps to maintain healthy skin and hair and improve vision.

Chikoo, also known as Sapodilla or Sapota is a nutritious tropical fruit rich in calories and dietary fiber which makes it extremely filling and satiating. Dietary fiber present in sapota adds bulk to stool and works as a laxative that relieves constipation and removing cancer-causing toxins from the colon.

The antioxidant polyphenolic compound called tannins present in sapota have potent anti-inflammatory, antibacterial and antiviral effects that help to relieve inflammatory conditions such as gastritis, reflux esophagitis, enteritis, and irritating bowel disorders.  Sapota is a good source of vitamins C and A that helps to improve vision and maintain healthy skin and hair and neutralizing free radical damage.

Chia seeds are healthy gluten-free grains that contain a high level of omega-3 fatty acids, dietary fiber, and antioxidants. Fiber helps to reduce inflammation, regulate bowel function and reduce cholesterol level in the blood. Omega-3 fatty acids improve heart and brain function.

Antioxidants present in chia seeds provide protection against free radical damage. Minerals calcium, phosphorus, magnesium, and manganese present in chia seeds help to maintain healthy bones and teeth; prevent hypertension and support energy metabolism and DNA synthesis.

Both almonds and almond milk used in this smoothie provide a wholesome amount of vitamin E. Almond milk is a low-calorie and low-fat substitute for whole milk which helps in weight management. The healthy fats present in almonds help to protect the heart by lowering the level of harmful LDL cholesterol in the blood.

Antioxidants such as flavonoids, flavonols, catechins and vitamin E present in almonds protect the cells against free radical damage and reduce inflammation. Minerals calcium, magnesium and phosphorus in almonds and almond milk support strong and healthy bones.

Here is the recipe…

Ingredients:

• Sapodilla – 4 (Peeled and Deseeded)
• Chia seeds – 2 teaspoons
• Almonds – 4
• Almond milk – 1 cup

Procedure:

• Pour sapodilla, chia seeds and almonds in the blender.
• Then pour almond milk in the blender and blend it on high speed until smooth.
• Drink this smoothie immediately to calm down you’re hungry and thereby to reduce your weight.

This is a wholesome and healthy fruit smoothie loaded with vitamins, minerals, antioxidants and dietary fiber that helps to support and improve overall health and aid weight loss in a healthy way. This is a 100% gluten and a dairy-free smoothie that does not contain whole milk or dairy products which make it suitable for people with gluten and lactose intolerance and those following a vegan or restrictive diet.

This is an extremely filling and nutritious smoothie that is prepared using sweet and creamy sapota (Chikoo, Sapodilla), yogurt, dates, and almonds.

Sapota is packed with vitamins, minerals, dietary fiber and antioxidants that support and improve overall health. Yogurt not only adds a rich and creamy texture to the smoothie but also provides a wholesome amount of protein. Dates add a mellow sweet taste to the smoothie along with an abundant amount of dietary fiber. Almonds add a nice nutty flavor and texture to the smoothie along with a generous amount of vitamin E, healthy fats, and fiber.

This is an extremely satiating and sweet tasting smoothie that helps to curb your sweet tooth and prevents unhealthy snacking which in turn aids weight loss. The high dietary fiber content in this smoothie also aids digestion and helps to relieve constipation or piles and diarrhea.

Sapota, also known as Sapodilla or Chikoo is an extremely nutritious fruit that is low in cholesterol and saturated fat and rich in vitamin A, vitamin C, vitamin E, folate, niacin, vitamin B6, calcium, magnesium, phosphorus, potassium, zinc, iron, copper and antioxidants such as tannins.

Vitamin A in sapota protects the eyes and helps to maintain good vision and prevents the development of cataract and age-related macular degeneration. An abundance of tannins in sapota reduces inflammation and relieves inflammatory conditions such as gastritis, irritable bowel syndrome, etc.

Yogurt is a rich source of protein and calcium. Protein helps to improve body composition by boosting the growth of lean muscle mass and burning fat. Calcium and boosts fat breakdown and aids weight loss. Calcium and vitamin D present in yogurt helps to strengthen the bones and teeth and reduce the risk of osteoporosis.

Probiotics (live microorganisms) present in yogurt improve digestive health and helps to treat diarrhea, irritable bowel syndrome, etc.

Dates not only add a nice sweet taste to the smooth but also provide a significant amount of dietary fiber and other nutrients to the smoothie. Soluble fiber known as pectin present in dates help to maintain the level of cholesterol in the blood and reduces the risk of diabetes, obesity, stroke and hypertension.

Minerals potassium and magnesium present in dates help to maintain blood pressure, support energy metabolism, strengthen the bones and teeth, etc.

Almonds are the healthiest of tree nuts that contain a high level of dietary fiber, protein, vitamin E, manganese, magnesium, copper, riboflavin, and calcium. The healthy fats present in almonds help to lower the level of harmful LDL cholesterol in the blood and reduce the risk of coronary healthy disease.

Antioxidants such as flavonoids, flavonols, catechins and vitamin E present in almonds help to reduce inflammation and prevent the oxidation of harmful LDL cholesterol. Minerals calcium, magnesium and phosphorus present in almonds support healthy and strong bones.

Here is the recipe…

Ingredients:

• Sapodilla (Peeled and deseeded) – 1 cup
• Yogurt – ½ cup
• Dates – 3 (ripped)
• Almonds – 4
• Water – 1 cup

Procedure:

• Pour sapodilla, dates, and yogurt in the blender.
• Then toss almonds along with water in this blender.
• Blend all these ingredients at high speed and pour this smoothie into your serving bowl.
• Drink this smoothie regularly to shed your excess weight and thereby to cleanse your system.

This is a healthy and well-rounded smoothie containing all essential nutrients which makes it capable of making up for any nutritional deficiencies while following a low calorie or restrictive diet.

The combination of pomegranates, banana and yogurt make a wholesome and delicious breakfast smoothie that is easy to make and loaded with nutrients. This is smoothie makes use of just 3 to 4 ingredients but it tastes amazing. Abundance of dietary fiber in both pomegranates and bananas make it a filling smoothie that helps to keep you satiated till the next meal and aids weight loss.

Yogurt provides much needed protein to this smoothie and adds a smooth and creamy texture to it. Replacing yogurt with almond or coconut milk makes it a 100% vegan smoothie suitable for people with restrictive diets.

Pomegranates are a rich source of antioxidants, fiber and B-complex vitamins and it also acts as potent source of energy. The phytonutrients in pomegranates improve cardiovascular, nervous and digestive system health. Abundance of flavanols in pomegranates protects the nervous system and improves brain function such as memory, learning, etc. Polyphenols found in pomegranates support cardiovascular health by preventing the build-up of plaque from oxidation of LDL cholesterol.

Pomegranates also contain certain amount of protein; a medium sized fruit contains 5 grams of protein that helps to boost muscle growth and recovery. Vitamin C and vitamin E found in pomegranates also support the muscular system. Fiber present in pomegranates aids digestion by regularizing bowel movement. B-complex vitamins also support healthy digestion by converting fat, carbs and protein into energy efficiently.

Yogurt provides wholesome amount of animal protein to the body that supports the growth and recovery of muscles and tissues. Being a low calorie food it helps to promote weight loss. Calcium present in yogurt speeds up fat breakdown in the body. Calcium and vitamin D also support healthy bones and teeth and reduce the risk of osteoporosis and brittle bones.

Being a fermented dairy product, yogurt contains probiotics (live microorganisms) that helps to improve digestion and treat intestinal infections, irritable bowel syndrome, diarrhea, etc. Probiotics in yogurt also improve immune system function and boosting the activity of white blood cells and increasing the production of antibodies that provide protection against certain pathogens. A specific type of probiotic bacteria found in yogurt also provides protection against breast cancer by slowing down tumor growth.

You can use either milk or water as a thinning agent in this recipe. But using milk definitely increases the nutrient quotient of the smoothie. Milk is a rich source of protein, calcium, vitamin A, phosphorus and vitamin D. Calcium, phosphorus, vitamin D and vitamin support bone health and play important role in muscle contraction, nerve transmission, circulatory health and cellular communication. Calcium content in milk helps to improve body composition by boosting fat breakdown in the body. Vitamin A present in milk

Here is the recipe…

Ingredients:

• Banana – 1 (cut into chunks)
• Pomegranate seeds – 1 cup
• Yogurt – 1/3 cup
• Water/Milk – 1/4 cup (optional)

Procedure:

• Pour pomegranate seeds and banana slices in the blender.
• Then add yogurt and blend well at high speed until smooth.
• Pour this smoothie into your serving glass and have it immediately to grab the nutrients in it.
• Regular intake of this smoothie will help to shed down your excess weight.

This simple and healthy fruit smoothie makes use of fresh, whole ingredients with makes it highly nourishing and helps to make up for any nutritional deficiencies while following a low-calorie diet. The recipe can be modified to suit a vegan diet by substituting yogurt and whole milk with almond milk.

This is a nourishing and delicious green smoothie made from papaya, spinach, pineapples, cucumber and banana that provide a wholesome amount of vitamins, minerals, protein, fiber and antioxidant to the smoothie. Being loaded with dietary fiber, this smoothie is extremely filling which helps to keep you satiated and helps to keep your calories under check which in turn aids weight loss. The antioxidants also support healthy and glowing skin by reducing inflammation and free radical damage and slowing down skin ageing. Milk used in this recipe adds some much needed protein and a mellow sweetness.

Papaya is an antioxidant rich fruit loaded with carotenoids and vitamin C that reduce inflammation, improve skin health and neutralize free radical damage.  Carotenoids known as beta-cryptoxanthin present in papaya have the capacity to prevent lung cancer. Vitamin D present in papaya supports healthy immune system function and reduces the risk of developing cardiovascular diseases. Folate present in papaya supports the growth of new cells and metabolizes amino acids. Insoluble fiber found in papaya aids digestion while soluble fiber helps to lower cholesterol and maintain blood sugar balance.

Pineapples are a refreshing and flavourful fruit containing high levels of antioxidants vitamins A and C. These vitamins help to prevent cell damage caused by free radicals and prevent inflammatory diseases and premature aging. High levels of manganese present in pineapples support the development of strong bones and connective tissues. Enzyme bromelain present in pineapples support digestion by promoting the breakdown of proteins in food. It also helps to reduce inflammation and ease pain associated with osteoarthritis. Dietary fiber present in pineapples support digestion and helps to regularize bowel movement.

Cucumbers are loaded with water and dietary fiber that helps to improve satiety and provide the feeling of fullness which prevents overeating and reduces total calorie intake throughout the day. High water content in cucumber helps to keep you hydrated and prevents dehydration. Vitamin A present in cucumbers protects the skin and eyes and supports immune system health. It also reduces the risk of vision disorders such as cataracts and age-related macular degeneration. Cucumber also contain moderate amount of vitamin C, a powerful antioxidant that prevents DNA damage caused by free radicals. Vitamin K found in cucumbers supports bone mineralization and reduces the risk of osteoporosis and brittle bones.

Spinach is one of the healthiest of leafy greens that contains wholesome amounts of iron, vitamin K, folate, vitamin A and dietary fiber. Spinach provides abundant amount of non-heme iron to the body that supports the production of red blood cells and reduces the risk of anemia. It also boosts energy and alleviates the feeling of sluggishness and lethargy. Vitamin K, a rare nutrient found in spinach supports bone mineralization and aids proper blood coagulation. Folate or vitamin B9 found in spinach supports energy metabolism; maintain nervous system health and aids DNA synthesis.

Bananas are a rich source of dietary fiber and potassium. Bananas contain both soluble and insoluble fiber that support digestion, promotes digestive system health, lowers high blood pressure, reduces the risk of diabetes and aids weight loss. High level of potassium presents in bananas help to maintain blood pressure and support healthy and strong bones and teeth. Vitamin B6 found in bananas support energy metabolism and alleviates depression and anxiety.

Here is the recipe…

Ingredients:

• Spinach – 1 cup
• Papaya pieces – 1 cup
• Pineapple chunks – 1 cup
• Cucumber – 1 cup
• Banana – 1 (cut into chunks)
• Honey – 1 tablespoon
• Milk – 1 cup

Procedure:

• Pour chopped spinach, banana slices, and papaya pieces into the blender.
• Then toss cucumber slices, pineapple chunks to it.
• After that, add raw honey and milk to the blender and blend all these ingredients at high speed until smooth.
• Pour this smoothie into your serving glass and enjoy this healthy green smoothie to stay healthy by reducing your excess calories.

This healthy and nourishing green smoothie can be modified to suit vegans by simply substituting whole milk with almond milk and leaving out the honey.

The blend of red or black grapes and bananas in this smoothie provides a powerful punch of antioxidants and dietary fiber that neutralizes free radical damage, reduces inflammation and helps to prevent chronic inflammatory diseases. Being high in fiber, this smoothie also helps in weight loss and controlling calories.

Both black and red grapes contain high levels of resveratrol and flavonoids that help to reduce inflammation and reduces the risk of prostate, colon, oesophageal and lung cancer. It also reduces the risk of atherosclerosis and provides protection against cardiovascular disease. Potassium present in grapes lowers high blood pressure and negates the harmful effects of sodium in the body.

Grapes are high in dietary fiber and water that helps to keep your hydrated and minimizes constipation.  Anti-inflammatory effects of quercetin present in grapes help to alleviate symptoms of allergy such as watery eyes, hives, and runny nose.

Grapes are especially effective in treating kidney disorders Grapes reduce the level of uric acid in the body and eliminate the acid from the system which in turn reduces the pressure on the kidneys. Grapes have a cleansing effect on the body that helps to flush out toxins and chemicals from the body.

Banana adds thickness and creamy consistency to the smoothie and also supplies a considerable amount of dietary fiber, potassium and other nutrients to the body. Both pectin and resistant fiber present in bananas promote the feeling of fullness by slowing down digestion which prevents overeating and reduces overall calorie intake throughout the day. Dietary fiber present in bananas also aid digestion and help to relieve constipation and bloating.

Yogurt acts as a source of protein in this smoothie that aids weight management. Each 6-ounce serving of yogurt provides 9 grams of high-quality protein to the body. Protein works with calcium to increase the level of appetite-reducing hormones. Like other dairy products, it also contains calcium, potassium, magnesium and vitamins B2 and B6 that improves bone health and reduces the risk of osteoporosis.

Almond Milk is a great low-calorie alternative to whole milk that contains merely 60 calories. It contains zero cholesterol and zero saturated fat and high in healthy fats (omega-3 fatty acids) which improve heart health and prevents high blood pressure.

Here is the recipe…

Ingredients:

• Black or Red Grapes – 1 cup
• Banana – 1
• Honey – 1 tablespoon
• Almond Milk – 1/4 cup
• Yogurt – 1/3 cup

Procedure:

• Pour well-washed grapes and banana pieces into the blender.
• Then add honey, almond milk, and yogurt into the blender.
• Blend all these ingredients at high speed until smooth.
• Pour it into a glass and enjoy your weight loss delicious smoothie.
• For best results, drink this smoothie daily till you reached the desired loss of your excess weight.

The grapes and banana smoothie is a simple and healthy item that makes use of only 3 to 4 ingredients. This smoothie can also be modified to suit the palate of vegans by simply omitting the yogurt.