Smoothies are vegetable magic! The traditional smoothie is a thick, cold drink made from fruit and milk, and blended together until smooth, but these drinks can be made powerfully nutritious and delicious with the addition of nature’s superfoods. When a person cannot be convinced to eat a plate of sauteed kale, he may easily be induced to include kale into a smoothie, thereby drinking his daily portion of healthy greens.
“EAT YOUR GREENS!” Every version of a healthy diet includes multiple servings of vegetables and fiber. Consuming fruits and vegetables in liquid form makes it easier for the body to digest them. Greens become tastier with the addition of fruit and are more eagerly eaten. Since digestion begins with the enzymes found in the mouth, sipping a smoothie is preferred to gulping it down in a few swallows. Superfoods can be included in a smoothie for detoxing, such as beets and garlic. Add banana, avocado and other high fiber foods to a smoothie to complete your daily consumption.
Essential nutrients and fiber can all be included in a smoothie that produces a pleasant texture and taste that we can look forward to. Making a smoothie is convenient with a high powered blender, fresh and frozen fruits and vegetables, as well as other healthy ingredients you can have on hand. Keep coconut oil, chia seeds, hemp protein, matcha green tea, and other healthy stable ingredients on the shelf.
Coconut is a complete food rich in vitamins and minerals and is indispensable in the tropics. Coconut water can be substituted or added to any smoothie to boost hydration. Try freezing coconut water in ice cube trays to add to any recipe that includes ice. Including coconut oil into a smoothie will add those essential omega-3 fatty acids that assist your brain in outperforming all others. Coconut milk is a great base for a Vegan smoothies, and a relief to those of us who are lactose intolerant.
The internet is filled with awesome smoothie recipes for your health and wellbeing, so you don’t need to invent your own. But by adding or substituting ingredients, you can refine these recipes to meet your own health needs and the needs of those you care for. Try some lime or cardamom-flavored coconut water for added interest. Here are some starter recipes. You will soon be inventing your own.
Banana Cardamom Smoothie
From the kitchen of Jenne’ Claiborne, and the food blog, Sweet Potato Soul, https://www.lighter.world is a recipe for “Banana Cardamom Smoothie,” which includes coconut milk and some of Celyon’s famous spices for a real delight. For two large smoothies you will need:
- 2 bananas
- 4 pitted dates
- 1 cup canned coconut milk
- 1 teaspoon cinnamon
- 2 pinches of nutmeg
- 1 cup unsweetened soy, nut or rice milk
- 1 teaspoon ground cardamom
Place all ingredients into a blender and blend until smooth.
Coconut Water Smoothie with Berries and Spinach
Here is a smoothie made with coconut water and Ceylon spices which will nourish and rehydrate you. From Jenn Sebestyen, the creator of Veggie Inspired https://www.veggieinspired.com is “Coconut Water Smoothie with Berries and Spinach.” For two servings, you will need:
- 1 ½ cups pure coconut water
- 1 ripe banana
- 1 cup cranberries (fresh or frozen)
- 1 cup blueberries (fresh or frozen)
- 2 cups loosely packed fresh spinach leaves
- 1 tablespoon of chia seeds
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground ginger
- 2-3 ice cubes (recommended if using fresh berries)
Place all ingredients in a high speed blender and blend until smooth.
Mango-Coconut Water Smoothie
Here is a tasty detox smoothie that is low in calories and high in fiber and flavor. From Martha Stewart’s Whole Living this recipe has 4 simple ingredients that will rock your world. For two servings you will need:
- 2 cups ripe mango chunks, from 1 – 2 mangos
- 2 – 3 tablespoons fresh lime juice
- 2 cups unsweetened coconut water
- Pinch of cayenne pepper, yes that’s right!
Combine all ingredients in a blender and blend until smooth.
Banana Smoothie with Lime and Cardamom
Bananas and Coconut water are both rich in electrolytes and potassium to rehydrate and control muscle cramps–perfect for an intense output of physical energy. Restore and refresh with this recipe from John Immel, author of Joyful Belly at https://www.joyfulbelly.com. For one serving you will need:
- 2 cups cut banana
- ¼ teaspoon cardamom
- 1 cup coconut water
- ⅓ whole lime
Juice the lime and discard the rind. Combine all ingredients in a blender and blend until smooth.
Pineapple Kale Coconut Oil Smoothie
For a nutrient rich smoothie, try this one by Jen Hansard, author of Simple Green Smoothies, https://www.simplegreensmoothies.com. By using either the banana or pineapple in frozen form, the smoothie will be colder. For two servings you will need:
- 2 cups fresh kale
- 2 cups water
- 2 cups pineapple
- 1 banana
- 2 tablespoons coconut oil
Blend kale, water and coconut oil until smooth. Next add the remaining fruits and blend again.
From mbgfood and author, Torrie Pattillo, of https://www.mindbodygreen.com comes a wonderful green smoothie, perfect for cleansing toxins and creating beautiful bodies. Try some cardamom-flavored coconut water in this recipe. You will need:
- 1 small to medium ripe banana
- 1 rib of celery
- ¼ cucumber peeled, if not organic
- 1 cup fresh or frozen pineapple
- 1 small handful of parsley
- ½ inch (or smaller if preferred) piece of ginger
- 1-2 cups raw coconut water
Place all ingredients in a high powered blender and blend until smooth.