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SMOOTHIESan easy and delicious way to enjoy fruits and veggies.
Smoothies are a delicious, healthy, and
versatile way to add fruits and vegetables to
your daily diet. They are simple, fast to prepare
and ideal to carry to school and work. You can
have a smoothie for breakfast or as a snack.
It is an excellent drink to enjoy before or after
your workout. You can even serve a smoothie
as a dessert!
Combining the right ingredients, you can enjoy
a variety of minerals, vitamins, fiber, proteins,
and essential micro nutrients.
Because of its low caloric content, smoothies
can be a regular component of your dietary
routine. Should you decide to prepare the
smoothies by yourself, it will be easy to control
the amount and quality of the ingredients
according to your own taste and needs.
WHaT IS THE nuTrITIOnal valuE Of a SMOOTHIE?vITaMInS and MInEralS:
Fruits and vegetables are the best natural sources of these essential nutrients. Vitamins and minerals improve the function of digestive, immune, cardiovascular and hormonal systems. The antioxidants and phytonutrients found in vegetables reduce inflammation which prevents the development
of many serious diseases .
dIETary fIbEr:
Smoothies are a great way to help women and men achieve their daily requirement of 25-30 grams of soluble fiber, which helps improve digestion, glycemia and blood cholesterol.
OTHEr nuTrIEnTS:
You can use water, milk, low fat yogurt, almond or soy milk to make the smoothies. No matter which one of these you select, you will get a beverage full of essential proteins, isoflavons, vitamins and calcium.
WHaT dO yOu nEEd TO MakE a SMOOTHIE?
One great things about smoothies is that all you need to make them is a blender. Optional pieces of equipment which can help you include measuring cups and scales. Make sure to have your ingredients prepared ahead of time when you plan to make your smoothie.
fIvE gOldEn rulES TO MakE a pErfEcT SMOOTHIE:
1. Always combine fruits and veggies. Be careful that the final amount of sugar and calories don’t exceed your needs.2. Never add sugar. Fruits contain natural sugars that are usually enough. If you do want to make your smoothie sweeter, make sure to use a non-caloric sweetener. 3. Do not strain your smoothie.this removes a substantial amount of its fiber content. 4. Drink it while it is really cold.5. Share it with your relatives and friends.
nOW, arE yOu rEady TO STarT MakIng yOur SMOOTHIES?
We invite you to try these eight delicious recipes.
THE SMOOTHIES can bE a naTural and TErrIfIc Way TO nOurISH yOur bOdy. THEy arE alSO fun TO MakE, aS WEll.
IngrEdIEnTS:1 cup frozen apple, chopped
2 cups spinach leaves (fresh or frozen)
2 celery stalks, chopped
1/2 cup orange juice
1 teaspoon ground flaxseed
prEp. TIME: 5 min
SErvES: 1
nuTrITIOnal facTS pEr SErvIng:Calories: 172 | Fat: 4 g | Protein: 6 g |
Dietary Fiber: 11.5 g | Sugar: 25 g
dIrEcTIOnS:Combine all ingredients in a blender and blend
until smooth (2-3 min.). Pour into a glass and serve
with a straw.
WHaT dId yOu gET?A delicious drink: low in calories and rich in fiber,
vitamin C, iron, omega-3, and plenty of chlorophyll.
Enjoy!
grEEn MacHInE SMOOTHIE
(See Video)
IngrEdIEnTES:1/2 cup avocado chunks
1/2 cup natural orange juice
1 cup frozen strawberries
1 cup of ice cubes
prEp. TIME: : 1 min
SErvES: 1
nuTrITIOnal facTS pEr SErvIng: Calories: 248 | Fat: 12 g | Protein: 6 g | Dietary
Fiber: 13.3 g | Sugar: 27 g
dIrEcTIOnS:Add all ingredients to the blender and blend for
2-3 min until completely smooth.
WHaT dId yOu gET?You just prepared a nutritious and delicious drink
full of vitamins A, B, C, E, omega-3, and fiber. The
combination of avocado and strawberries is quite
unique!
TrOpIcal frESH SMOOTHIE
(See Video)
IngrEdIEnTS:1 cup frozen raspberries
1/2 cup low-fat yogurt
1/2 cup old-fashioned rolled oat
1 cup plain almond milk
1 tablespoon ground flaxseeds
prEp. TIME: 1 min
SErvES: 1
nuTrITIOnal facTS pEr SErvIng: Calories: 188 | Fat: 6 g | Protein: 21 g | Dietary
Fiber: 13 g | Sugar: 12 g
dIrEcTIOnS:Blend all ingredients until completely smooth (2-3 min).
WHaT dId yOu gET? A low calorie drink; rich in fiber, vitamin C, iron,
calcium, and omega-3. You will enjoy a creamy
and delicious raspberry taste. It is an excellent
choice as a snack!
crEaMy bErrySMOOTHIE
(See Video)
IngrEdIEnTS:1-cup natural orange juice
1-cup yogurt
1/2 cup frozen mango, chunks
1/2 cup frozen pear, chunks
1 cup spinach
1 teaspoon fresh ginger, chopped
prEp. TIME: 1 min
SErvE: 1
nuTrITIOnal facTS pEr SErvIng: Calories: 338 | Fat: 7 g | Protein: 18 g |
Dietary Fiber: 12 g | Sugar: 50 g
dIrEcTIOnS: Add all ingredients to the blender and puree until
smooth (2-3 min).
WHaT dId yOu gET? An exotic and delicious drink that is rich in nutrients.
A great way to begin your day! Dare to try
it! Hey, here is a better idea: make double
the serving and share it!
Happy gIngEr SMOOTHIE
(See Video)
IngrEdIEnTS:1 cup frozen blueberries
1 cup plain almond milk
1/2 cup light yogurt (1% fat)
1 spoon honey
2 spoon chia seeds
prEp. TIME: 1 min
SErvE: 1
nuTrITIOnal facTS pEr SErvIng: Calories: 298 | Fat: 10 g | Protein: 12 g | Dietary
Fiber: 13 g | Sugar: 40 g
dIrEcTIOnS: Add all ingredients to the blender and whirl for 2-3 min
until completely smooth.
WHaT dId yOu gET? A creamy drink full of antioxidants, proteins, and “good”
fat that is healthful for your heart. Although honey is
“forbidden” for diabetics due to its high
sugar content, there is no risk from adding
it to this smoothie!
cHêa bErry blISS SMOOTHIE
IngrEdIEnTES:1 medium size banana
1/2 cup plain almond milk
1/2 cup frozen pear, chunks
1/2 cup frozen apple, chunks
1/2 cup frozen blueberries
1 spoon ground flaxseeds
prEp. TIME: 1 min
SErvE: 1
nuTrITIOnal facTS pEr SErvIng: Calories: 207 | Fat: 7 g | Protein: 6 g |
Dietary Fiber: 10 g | Sugar: 28 g
dIrEcTIOnS: Add all ingredients to the blender and puree
for 2-3 min till completely smooth.
WHaT dId yOu gET? An excellent and tasty concentration of nutrients
to get you energetic and happy throughout your day!
bErry banana SMOOTHIE
prEp. TIME: 1 min
SErvE: 1
nuTrITIOnal facTS pEr SErvIng: Calories: 282 | Fat: 12 g | Protein: 15 g |
Dietary Fiber: 10 g | Sugar: 27
dIrEcTIOnS: 1. Prepare chamomile infusion: boil water and add the
chamomile tea bag; put the lid on and boil for 3 min.
Remove from heat. You will use only half a cup for
making the smoothie.
2. Add the chamomile tea and the rest of ingredients
to a blender.
3. Whirl until completely smooth (2-3 min).
WHaT dId yOu gET? A unique smoothie! the touch of ginger and the
chamomile tea give a special “character” to this
delicious drink. And it is so relaxing too!
IngrEdIEnTS:1/2 cup old-fashioned rolled oats
1/2 cup water
1 chamomile tea bag
1 cup plain almond milk
1 cup frozen mango, roughly chopped
1 spoon fresh ginger, chopped
1 spoon chia seeds
MangO rElaX SMOOTHIE
IngrEdIEnTS:1 cup plain almond milk
1 cup frozen strawberries
1/2 cup frozen pineapple, chunks
1/2 cup yogurt
1/2 cup kale or spinach
prEp. TIME: 1 min
SErvE: 1
nuTrITIOnal facTS pEr SErvIng: Calories: 148 | Fat: 4 g | Protein: 8 g | Dietary Fiber: 4 g |
Sugar: 18 g
dIrEcTIOnS: In a blender, combine all ingredients. Whirl until
mixture is smooth (2-3 min).
WHaT dId yOu gET? An incredible and colorful drink with plenty of nutrients
including calcium, iron, vitamins, chlorophyll, and
flavonoids. It’s just great!
pInEapplE bErry craZy SMOOTHIE
Smoothies can improve your digestion and help release toxins from your body. You can make them part of your weight reduction plan. Depending upon your dietary needs and the ingredients you pick, smoothies are quite suitable as a complete meal for breakfast or dinner. They also make a great snack.
Smoothies help you meet your daily requirements of fruits and veggies in a practical and delicious fashion.
They are a convenient and healthy “pack” of nutrients.
If you are not used to eat veggies, smoothies represent an easy and fun way to “disguise’ those green flavors you
hate in a tasteful and nutritious drink.
• SMOOTHIES arE pracTIcal TO
carry anyWHErE WITH yOu!Smoothies give you more energy while avoiding
“glucose surges”. They help you improve your digestion and feel less anxious about those sugary cravings. They can help you lose weight, make your skin healthier, and contribute in the prevention of chronic disease.
Smoothies are the most convenient and fun way to consume your daily needs of fruits and vegetables.
SMOOTHIES arE EaSy TO MakE and drInk: IT Only TakES abOuT 5 MIn IncludIng prEparaTIOn and clEanIng TIME!
yOu can prEparE yOur OWn SMOOTHIES aT HOME SO frESHnESS IS guaranTEEd!
