COOKING FOR COMFORT

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smoothie [bowls]

June 24, 2018

smoothies can be the greatest snacks and/or meal replacement if you are on the go. not only can they be healthy, but you can create them with all sorts of different ingredients to satisfy what you may be craving at the moment. add some coffee if you are a caffeine lover, chocolate if you have a sweet tooth, nut butter if you prefer savory, leafy greens if you are trying to be even healthier!

 

how to make your smoothie healthy? make sure you are using the right ingredients! 

  1. hydration - use a milk or water base to help increase your water intake and get a calcium boost:
    water, almond milk, milk

  2. stay fuller longer - ingredients rich in fiber and high in protein will help curb your appetite and stop cravings:
    coconut, chia seeds, cocoa, leafy greens, protein powder, pumpkin, flaxseeds, oats, berries

  3. weight loss - add fat-burning ingredient options:
    Greek yogurt, cinnamon, grapefruit, watermelon, pears, apples, berries, raw vegetables, oatmeal, green tea, etc. 

  4. digestion - alkaline foods can help counteract acid reflux and heartburn as well as help with digestion:
    leafy green vegetables [spinach, kale, celery], carrots, strawberries and blueberries

  5. disease prevention - antioxidants can help reduce the risk of diseases [cancer, heart disease, cognitive disorders, vision loss], promotes healthier skin and boosts immunity:
    dark berries [blueberries, cranberries, black berries], dark chocolate, grapes, dark green vegetables, Matcha green tea powder, sweet potato

  6. detox - certain foods can help to cleanse your blood and help the liver to get ride of toxins more efficiently:
    garlic, papaya, beets, green tea, kale, lemon, ginger, almonds, avocado

  7. brain booster - omega-3 fatty acids can help boost your brain function and make your mind feel clearer: 
    coconut, flaxseeds, chia seeds, walnuts, spinach

not a fan of some of the healthier ingredients? well, smoothies are a great way to sneak in those ingredients/nutrients that you may not otherwise like or get enough of in your daily diet. once everything is all blended up, the flavors start to come together and some of them, like the leafy greens, will not even show up! 

if you choose to make a smoothie bowl, you can add some of these ingredients on the top of the bowl in addition to what is already in the smoothie mixture! double the nutrients! I like to add granola and fresh fruit at least because not only do you feel like you are eating something more than liquid, but you have that texture and crunch.

 

I like to use Radar Farms Organic Fresh Start Smoothie Blend, which I get from Costco. the bag comes with 6 [8 oz.] individual fruit & veggie mix pouches filled with blueberries, strawberries, raspberries, kale and spinach. the mixture is packed full of vitamin A, C and fiber, along with plenty of other nutrients. 

smoothie [bowl]

yields: 1 serving               prep time: 5 minutes

 

INGREDIENTS

1 banana

1 [5.3 oz.] flavored Greek yogurt

½ of a fresh farms smoothie pouch [or 1 cup frozen fruit/veg]

1 Tbsp. ground flaxseed 

½ cup almond milk

¼ cup granola

2 Tbsp. coconut  

sliced fruit, for garnish

 

DIRECTIONS

Combine the banana, yogurt, frozen fruit, flaxseed and milk in a blender. Pulse until smooth.

Pour the smoothie mixture either into a glass or a bowl, depending on what you are making.

Smoothie Bowl – top with granola, coconut, freshly sliced fruit or whatever your little heart desires! 

 

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