Eating a well-balanced diet that includes the daily recommended intake of fruit and vegetables can be a challenge for active, busy lifestyles. Even more challenging is finding the time to prepare meals or protein shakes that are nutritious and satisfying, yet also quick and easy and ideal for weight loss.
Introducing the use of a simple kitchen gadget like a blender or food processor, can eliminate a lot of the tedious tasks in the kitchen like chopping and cooking, and make a smoothie instead! Smoothies are a great way to ensure we are receiving enough servings of fruit and vegetables and they can be taken in a bottle in the car, to work, or even to the gym.
There’s no need for utensils or even taking the time to sit down at the table. Simply throw in a number of ingredients, such as peanut butter, Greek yogurt, egg whites, protein powder, vanilla extract, and a host of fruit and vegetables and you are ready to go. For many of us with busy, on-the-go lives, blended drinks are the way to go!
There are so many recipes available online and in books, it can be overwhelming to find new, exciting combinations that taste good. We tend to find something we like and stick to it! It is important, however, to avoid growing bored by keeping your daily meals varied and interesting, so to minimize the temptation to deviate from our healthy diets and cheat on unhealthy, sugary, or fatty foods.
It is also important that we eat the appropriate foods, vitamins, and minerals for our unique health and fitness needs. Men and women require different levels of nutrition depending on their fitness levels and obviously those who practice high-levels of fitness like athletes on a regular basis will need more specific, performance-enhancing foods.
It is no different than a pregnant woman requiring more of a certain supplement and even young children to teenagers who can benefit from different ingredients in many ways. Some people can suffer deficiencies in some nutrients more than others. Everybody is unique and it is important we eat for our own body’s health and wellness.
Here Are Some Of The Best Blender Smoothie Recipes For Active Living That Are Definitely Worth A Try!
“The Green Giant” – Kale And Pineapple Smoothie
Kale has become the trendiest “green” superfood in recent years. Packed with plant-based protein, it helps build muscles and large amounts of vitamin A and vitamin K, which promotes blood circulation, as well as and vitamin C—almost 4 times more than what you would find in spinach!
The downside to this leafy green is it has a quite bitter flavor, particularly when raw, making it difficult for some people to consume. Blending the kale with a touch of honey and sweet, juicy pineapple helps eliminate the bitterness and turns kale into a breakfast food! Pineapple is also loaded with manganese, which builds strong bones.
- 2 cups chopped kale, stems removed
- ¾ cup of almond milk
- 1 banana
- ¼ cup of Greek yogurt
- ¼ cup pineapple chunks (fresh or frozen)
- 2 tbsp peanut or almond butter
- 2 tsp honey
Blend all ingredients together until smooth. Add more almond milk or a little water to thin if necessary.
Yes! You chocolate can be healthy too! By mixing raw, unsweetened cocoa powder with creamy, protein-rich avocado and the natural sweetness of antioxidant rich berries, this smoothie tastes like dessert, but can be consumed in the morning too! Cocoa powder contains a high amount of fiber—2 tablespoons contains 3.6 grams, which aids intestinal function and keeps us regular! BONUS: This recipe is VEGAN!
- 1 whole avocado
- 2 bananas
- ½ cup of raspberries (fresh or frozen)
- 1-2 tbsp. unsweetened cocoa powder
- 2 cups of almond or coconut milk
Blend all ingredients until smooth and enjoy! It makes 2 servings.
“The Sore-Muscle Relief” Smoothie
Just as the name suggests, this smoothie is excellent for shortening muscle recovery time from a vigorous workout and it also helps in the prevention of muscle soreness in the future. The antioxidant rich strawberries and kale provide a very high level of vitamin C,
Which is a key component in easing pain, as well as wheat germ packs large amounts of vitamin E. The natural inflammatory components in the fresh ginger and the green tea also play a large part in the “miracle cure” in a glass! BONUS: This smoothie is also VEGAN!
1 cup of cherries
- 1 cup of strawberries (fresh or frozen)
- 1 cup of kale leaves, stems removed
- 1/8 cup walnuts or almonds
- 1 tsp. organic wheat germ
- ½ tsp. fresh grated ginger
- ¾ cup of green tea
Blend until completely smooth and enjoy immediately! Makes 1 serving.
The “Mango King” Smoothie
Mangos are the perfect tropical fruit, often described as the “king of fruits” because they are loaded with so many health promoting nutrients. Mangos are high in cancer-fighting antioxidants and enzymes, as well as large amounts of vitamin C which has been shown to lower cholesterol. Mixing mango with banana and orange juice will make you feel like royalty when you drink it!
- I whole banana
- 1 cup of mango chunks (fresh or frozen)
- ½ cup of orange juice, not from concentrate
- ½ cup of coconut water
- ½ tsp. of agave nectar
- 2-3 ice cubes
Blend everything together and serve immediately. Makes 1 serving.
There are so many options and combinations available to try when creating delicious blended drinks at home. The trick is to find the fruits and/or vegetables that we enjoy the taste of the most, such as mango or berries and blend them with less appetizing, yet equally as nutritious such as kale or spinach.
Using natural sweeteners such as honey or maple syrup can also improve the flavor of a blended drink or smoothie, without overdoing it with refined sugars. Investing in a good blender with a high wattage that is easy to use it also a great way to encourage making these yummy concoctions. So, go ahead! Try some of these delicious, healthy and nutritious recipes, or better yet put your own creativity to use and create something unique!! Enjoy!