Recipes

The combination of pear, bananas, oats, yogurt and milk make a wholesome, healthy and high protein smoothie suitable for breakfast or an afternoon snack. High level of dietary fiber present in bananas, oats and pears make a filling and satiating smoothie that helps to keep you satiated till the next meal and aids weight loss by limiting total calorie intake throughout the day. Dietary fiber also aids digestion, relieves constipation and promotes complete detox by flushing out the toxins form the colon. Yogurt and milk used in this smoothie add a rich and creamy texture and provide some much needed protein that promotes the formation of lean muscle mass.

Pears are a delicious juicy and crunchy fruit loaded with dietary fiber, vitamin C, potassium, vitamin A and vitamin K. Pears are a low calorie fruit that contain abundant amount of dietary fiber which aids weight loss by improving satiety without adding too many calories. Dietary fiber also aids digestion and helps to cleanse the colon, which in turn reduces the risk of colon cancer. Potassium found in pears helps to lower high blood pressure and maintain proper muscle function. Vitamin C and vitamin A act as powerful antioxidants that neutralize free radical damage and help to maintain healthy skin and eyes. Vitamin K present in pears promotes strong and healthy bones by supporting bone mineralization and it also helps proper blood clotting.

Bananas are a rich source of dietary fiber and potassium. Bananas contain both soluble and insoluble dietary fiber that helps to improve digestion, relieve constipation, control the level of cholesterol and glucose in the blood and promote weight loss. Potassium present in bananas help to balance blood pressure and reduce the risk of stroke and heart attack and stroke. Vitamin B6 found in bananas supports the production of serotonin, an important neurotransmitter that helps to relieve depression and anxiety and improve the mood. Bananas are also rich in vitamin C, folate, magnesium, iron and copper that supports overall health.

Oats are a rich source of dietary fiber protein, vitamins and minerals that makes it a complete food in itself. Oats contain both soluble and insoluble fiber that aids digestion, helps to regulate bowel movement and relieve constipation. Soluble fiber helps to balance blood glucose and cholesterol levels and reduce the risk of diabetes and cardiovascular diseases. Plant-based proteins found in oats helps to improve satiety and support the growth and healing of muscles and tissues. Thiamin and folate present in oats support energy metabolism, nervous system function and red blood cell and DNA synthesis. Minerals zinc an iron present in oats support immune system and reproductive health and aids haemoglobin production.

Both yogurt and milk are used as thinning agents in this smoothie that helps to achieve the desired consistency. Milk and yogurt supply wholesome amount of calcium and protein to the smoothie that helps to build strong and healthy bones and tissues and support the growth of lean muscle mass. Calcium also boosts fat burning in the body and aids weight loss. Yogurt is a ferment food that contains abundant amount of probiotic bacteria that supports digestive health and boosts the immune system.

Cinnamon is one of the best sources of antioxidants that neutralize free radical damage and reduces the risk of heart disease and cancer. Polyphenols known as proanthocyanidins present in cinnamon reduces the harmful effect of inflammation caused by type 2 diabetes.

Here is the recipe…

Ingredients:

• Pear pieces – 1 cup
• Banana – 1 (peeled and chopped)
• Cinnamon – ¼ teaspoon
• Honey – 1 tablespoon
• Oats – ½ cup
• Yogurt – ½ cup
• Milk – ½ cup

Procedure:

• Pour pear and banana pieces in the blender.
• Then add oats, yogurt, cinnamon powder, raw honey and milk to it.
• Blend all these ingredients well at high speed until smooth.
• Consume this healthy smoothie to detox your body, suppress your appetite and to lose your excess weight.
• Regular intake of this smoothie will help to stay fit and healthy.

This is a simple and healthy smoothie loaded with dietary fiber, protein and antioxidants which is beneficial for kids and toddlers. The recipe of this smoothie can be modified to suit a vegan diet by leaving out the honey or substituting it with Stevia.

This is a rich and delicious exotic smoothie made using figs and banana which makes a perfect breakfast on the go. High level of dietary fiber in this smoothie makes it absolutely filling and helps to keep you satiated till the next meal which in turn aids weight loss by controlling your calorie intake.

Figs are a rich source of potassium and calcium along with fiber that aids digestion and helps to relieve acid reflux, constipation, diarrhea, nausea and upset stomach. Yogurt adds some much-needed protein to the smoothie and also renders a smooth and creamy texture to it. Flax seeds add some volume to the smoothie and supply healthy omega-3 fatty acids that help to reduce inflammation and protect the heart and brain health.

Figs are one of the most nutritious fruits that contain a high level of protein, dietary fiber, carbohydrates and calories that help to keep you satiated for a prolonged period of time and reduces the risk of heart disease, constipation, and diabetes. Figs also contain a wholesome amount of B-complex vitamins such as vitamin B6, riboflavin, thiamine and niacin that supports immune functions, brain development and formation of hemoglobin.

Minerals such as calcium, magnesium, iron, phosphorus, zinc, etc. found in figs support immune function, regulates blood sugar and blood pressure and helps to strengthen the muscles and bones. Antioxidant phenols present in figs reduce the risk of heart disease and protecting the cells against free radical damage.

Ripe bananas contain a high concentration of potassium and dietary fiber along with vitamin C, vitamin B6, and powerful antioxidant compounds. Bananas contain both soluble and insoluble fiber that promotes digestive system health and reduces the risk of diabetes and high blood pressure. Vitamin C present in bananas acts as a powerful antioxidant that helps to maintain healthy skin and hair and reduces the risk of age-related macular degeneration, osteoarthritis, cancer and heart disease.

Potassium present in bananas helps to maintain strong bones and teeth and supports healthy muscle contraction. It also helps to prevent kidney stones and stroke. Ripe bananas are a wonderful source of vitamin B6 that aids energy metabolism and supports the synthesis of important neurotransmitters and hormones.

Yogurt adds the wholesome amount of protein and calcium to this smoothie. Both calcium and vitamin D present in yogurt helps to strengthen bones and teeth and reduce the risk of osteoporosis and brittle bones. The protein present in yogurt supports the growth of lean muscle mass and boosts metabolism which in turn aids weight loss. Calcium also increases fat breakdown in the body.

Being a fermented dairy product, yogurt is a natural source of probiotics (live microorganisms) that support digestion and help to treat irritable bowel syndrome (IBS) and diarrhea. Probiotics also boost the immune system function and help to prevent infections.

Flax seeds are a healthy gluten-free grain that contains a high level of fiber and essential fatty acids, specifically omega-3 fatty acids. Flaxseeds contain both soluble and insoluble fiber that aids digestion, helps to control blood sugar and cholesterol levels and promotes weight loss by improving satiety and lowering total calorie intake.

Omega-3 fatty acids present in flax seeds support blood and nerve cell function and reduces inflammation. Flax seeds also contain a considerable amount of vitamin B1 that activates the enzymes in the body and support energy production from the foods. It also supports new DNA production.

Here is the recipe…

Ingredients:

• Fig – 3
• Banana – 2
• Yogurt – ½ cup
• Flax seeds – 1 tablespoon
• Honey – 1 tablespoon
• Water – 1 cup

Procedure:

• Chop figs and banana into slices and toss them in the blender.
• Then add yogurt, flax seeds, raw honey and water to it.
• Blend them well on high speed until smooth.
• Drink this smoothie immediately or else there will be a loss of nutrients from this smoothie.
• Regular intake of this smoothie will help you to cleanse the system and to achieve your desired weight loss goal.

This is a nourishing and wholesome fruit smoothie that contains a high level of dietary fiber, vitamins, minerals and antioxidants that support both weight loss and healthy weight gain. The recipe of this smoothie can be modified to suit a vegan diet by replacing yogurt with almond or coconut milk and leaving out the honey.

Enjoy the cool and refreshing taste of cantaloupes and pineapples for breakfast with this delicious and healthy smoothie loaded with dietary fiber, antioxidants and nutrients. This is a low calorie smoothie that aids weight loss by keeping you satiated and preventing overeating and unhealthy snacking. Almond milk used in this smoothie instead of whole milk adds a mellow sweetness, nutty flavour and a wholesome amount of vitamins and minerals. Although, honey is used in this recipe to add a hint of sweetness, but those following a vegan diet can leave it out or replace it with Stevia and have this smoothie.

Cantaloupe is a hydrating and filling fruit loaded with water and dietary fiber which helps to prevent dehydration and helps to improve satiety. Cantaloupes also contain wholesome amount of beta-carotene that converts into vitamin A in the body and helps to maintain healthy eyes, healthy immune system and healthy red blood cells. Abundance of vitamin C in cantaloupes helps to boost collagen production in the skin, bones, muscles and blood vessels. Vitamin C also acts as a powerful antioxidant that helps to prevent inflammation and provide protection against cancer, asthma and diabetes. Cantaloupes contain high level of folate (vitamin B9) that helps to prevent memory loss due to aging, reduce the risk of some cancers and prevents neural tube birth defects.

Pineapples contain high amounts of vitamin C and manganese along with dietary fiber and enzyme bromelain. High level of vitamin C in pineapples helps to boost immune system function, fight free radicals and reduce the risk of heart disease. Mineral manganese found in pineapples helps to develop strong bones and connective tissues and reduces the risk of osteoporosis in post-menopausal women. Antioxidants present in pineapples protect eye health and reduce the risk of macular degeneration. High level of dietary fiber in pineapples along with enzyme bromelain aids digestion by regularizing bowel movement and supporting the breakdown of protein from foods. Bromelain also helps to reduce excessive coagulation of the blood and reduces blood clotting.

Almond milk used in this smoothie as a thinning agent is a healthy low calorie substitute for whole milk which aids weight loss. Almond milk also contains considerable amount of protein that helps to boost metabolism and promote growth and recovery of muscles and tissues. Healthy fats and vitamin E content in almond milk helps to reduce the risk of heart disease by lowering the level of harmful LDL cholesterol and triglycerides and increase the level of healthy HDL cholesterol. Being dairy-free milk, it is suitable for people vegans and people having lactose intolerance.

Here is the recipe…

Ingredients:

• Cantaloupe pieces – 1 cup
• Pineapple chunks – 1 cup
• Honey – 1 tablespoon
• Almond milk – ½ cup

Procedure:

• Toss cantaloupe and pineapple pieces in the blender.
• Then pour raw honey and unsweetened almond milk in the blender.
• Blend all these on high speed until smooth.
• Drink this smoothie to get all those essential nutrients and to stay fit and healthy.

This is a 100% gluten and dairy-free smoothie recipe suitable for people with gluten and lactose intolerance and those trying to avoid dairy in their diet. This recipe can also be modified to suit vegans by simply leaving out the honey or substituting it with Stevia.

The combination of juicy cantaloupe and refreshing orange in this smoothie makes a quick and healthy morning drink that can be consumed instead of a high calorie breakfast to keep you satiated till lunch and promote weight loss in a healthy way. Both cantaloupes and oranges contain soluble and insoluble fiber and very few calories which makes it a wholesome low calorie recipe. Cantaloupes are loaded with potassium and B-vitamins, while oranges supply abundant amount of vitamin C which helps to make up for any nutritional deficiencies while following a low calorie diet.

Cantaloupe has an amazing nutritional profile. It has excellent amounts of vitamin C, vitamin A, potassium and a wide variety of B-vitamins such as B1, B3, B6, folate, etc. along with vitamin K, magnesium and fiber. The antioxidants and anti-inflammatory nutrients in cantaloupe help to reduce harmful effects of oxidative stress and inflammation and reduce the risk of metabolic syndrome which leads to diabetes, heart disease and obesity. The antioxidants also protect the eyes and slow down or prevent age-related macular degeneration. Fiber, potassium, choline and vitamin C found in cantaloupe supports heart health and help to lower high blood pressure. High water and mineral content in cantaloupe helps to prevent dehydration during summers. Fiber and water also helps to maintain regularity and prevent constipation. Nutrient choline also helps to reduce inflammation and maintain bodily functions such as sleep, muscle movement, memory and learning.

Oranges are a low calorie fruit loaded with vitamin C that has numerous benefits for health. Vitamin C is one of the main water soluble antioxidants that provide protection against free radicals and prevent DNA damage which in turn reduces the risk of cancer. Anti-inflammatory properties of vitamin C help to reduce inflammation and reduce the severity of inflammatory conditions such as rheumatoid arthritis, osteoarthritis and asthma. Other than vitamin C, high soluble fiber content in orange helps to increase satiety and reduces hunger pangs. Soluble fiber also helps to lower cholesterol level in the blood. Potassium present in oranges lower blood pressure and help to protect the heart. Beta-carotene present in orange supports healthy vision and prevents cell damage, thus protecting the skin against free radicals. The minerals present in oranges help to alkalize the body.

Almond Milk is used as a thinning agent in this smoothie. It is a healthy low calorie substitute for whole milk. Almond milk is a rich source of vitamin E that provides youthful and healthy skin. Almond milk also contains abundant amount of other vitamins and minerals such as vitamin C, vitamin B6, thiamine, riboflavin, niacin, calcium, iron, magnesium, potassium, zinc, etc. that helps to maintain overall health. Almond milk contains zero cholesterol which helps to maintain a healthy heart and reduce the risk of heart disease. B-vitamins, protein and calcium present in almond milk helps to develop strong muscles and bones.

Here is the recipe…

Ingredients:

• Cantaloupe chunks – 2 cups
• Oranges – 2, Peeled
• Honey – 1 tablespoon
• Almond Milk – ½ cup (Optional)

Procedure:

• Toss cantaloupe pieces and orange slices into the blender.
• Then add honey and almond milk in the blender.
• Blend all these ingredients at high speed until smooth.
• Pour this smoothie into serving glass and enjoy this healthy and tasty smoothie to cut down your excess calories.

This is a 100% dairy and gluten-free smoothie recipe that does not contain any grains, milk or yogurt which makes it suitable for people with gluten and lactose sensitivity. This recipe can also be modified to suit vegans by leaving out the honey or substituting it with Stevia.

The combination of fig, apples, lemon and honey make a rich, creamy, sweet and tangy smoothie that is absolutely satisfying and extremely healthy. This is a simple and easy smoothie that can be made in a jiffy and served for breakfast or as a mid-afternoon snack.

High dietary fiber content of this smoothie makes it filling and helps to keep you satiated till the next meal, which in turn aids weight loss by controlling total calorie intake throughout the day. Dietary fiber present in the smoothie also supports digestion and helps to relieve constipation. Honey not only adds a sweet taste to the smoothie but also provides an instant burst of energy that helps to keep you active throughout the day.

Figs are an extremely nutritious fruit that contains wholesome amounts of potassium, magnesium, vitamin K, vitamin B6, magnesium, calcium, thiamine, vitamin A, vitamin C along with dietary fiber. Antioxidant polyphenols present in figs help to fight off oxidative stress and reduces the risk of cancer.

High level of potassium present in figs helps to lower high blood pressure and support healthy muscle function and contraction. Figs are rich in dietary fiber that aids the digestive system and supports weight loss by helping you feel full for a prolonged period of time. Figs also contain an abundant amount of calcium that helps to strengthen the bones and teeth.

Apples are considered a superfood that contains all the essential nutrients for supporting optimum health. Apples contain a high level of both soluble and insoluble fiber that supports digestive health and helps to relieve constipation, lowers the level of cholesterol in the blood, helps to maintain blood glucose level and aids weight loss by improving satiety and preventing overeating.

Vitamin C and flavonoids present in apple act as powerful antioxidants that neutralize free radical damage and reduces the risk of chronic disease such as heart diseases, diabetes, etc. Potassium present in apples helps to lower high blood pressure and maintain steady heart rhythm and fluid balance in and around the cells.

Lemon juice is a rich source of vitamin C, a powerful antioxidant that boosts the immune system function and reduces the prevalence of infections. It also neutralizes free radicals and reduces the risk of chronic diseases. Vitamin C boosts collagen production in the skin and slows down the appearance of wrinkles and fine lines.

Citric acid present in lemon helps to keep the kidneys healthy and improve waste removal and detox. Citric acid prevents crystallization of calcium oxalate and uric acid and reduces the risk of developing kidney stones.

Here is the recipe…

Ingredients:

• Fig – 3
• Apple – 1
• Lemon juice – 1 tablespoon
• Honey – 1 tablespoon
• Water – 1 cup

Procedure:

• Chop apples and figs and toss them in the blender.
• Then add fresh lemon juice, raw honey, and water to the blender.
• Blend all these ingredients well on high speed until smooth.
• Drink this tasty smoothie regularly to get relief from the excess weight.

This is a healthy and wholesome fruit smoothie made using a few fresh and whole ingredients which makes it suitable even for kids and toddlers. This recipe can be modified to suit a vegan diet by simply leaving out the honey.