Smoothie recipes

First I want to thank all of you for giving me such a great feedback on my latest activities. One thing that motivates and empowers me the most is appreciation for my work, so thank you again for responding to my questions in such a positive way! After so many of you DM or answered ” YES” to the poll ” Should I do a post about smoothies? ” , I finally decided to write a post about four of my favorite smoothies.

A lot of words have been written for/against smoothies. It has become a controversial topic but hey, like Joshua Rosenthal says ” Nutrition is the only science in which two parties can prove two completely opposite theories to be true “. I believe one thing could be good for a person and the same one, bad for another. When it comes to the food we eat, there is no wrong or right. You are the only one who decides what its good for yourself, you are your own CEO! That is why, I suggest to keep yourself open to everything and avoid being rigid; try all kinds of products, all kinds of diets ( vegetarian, vegan, pescetarian, etc. ) until you feel you found the one that works the best for you. Leave the trends! A lot of people convince themselves that a specific diet is the best for them, for all kinds of reasons but sometimes your body could be suffering and you could be too stubborn to see that!

Smoothies are amazing! But that’s just my opinion! Haha. They are such an easy way to ” cook” dinner or any other meal. I was trying to include more raw foods in my diet, since it got to my attention how heat destroys most of the nutrients and natural enzymes. Bought a Nutribullet ( which I absolutely adore) and voila, there I am, standing in my own kitchen, creating smoothie recipes. Just to give you a general idea, here is a few pros & cons about smoothies:

Why Smoothies are good?

  • boost your intake of vegetables and fruits;
  • easy way to add flax seeds, chia seeds, hemp hearts to your diet;
  • deliver vitamin and mineral content quickly and efficiently;
  • taste so good;
  • saves you time on meal prep;
  • unlike juices, the pulp is used as well which means more nutrients and antioxidants.

Why Smoothies can become an enemy?

  • some people tend to consume too much ( I recommend 300ml, max 350ml/ intake ) ;
  • smoothies that contain only fruits tend to be high in sugar, add some veggies ;
  • use a variety of fruits and veggies, some people incline to get stuck in using only some;
  • I don’t know any other cons, haha.

 

Let’s get started!

Are you ready?

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” Take a beet” 

Recipe:

– half an orange.
– half a celery stick.
– half a beet or one beet if it’s a small one.
– a quarter of a cucumber if it’s big or 2-3 small ones ( finger cucumbers).
– juice from half a lemon.
– 1/2 cup pomegranate seeds.
– 1 carrot.
– 1 green apple.
– 4 strawberries.

Benefits:

  •  Improves blood pressure and brain function ( beets are rich in nitrates which in the human body is converted to nitric oxide, a compound that relaxes and dilates blood vessels);
  • Beets also contains betaine, an amino acid that can help prevent and reduce the accumulation of fat in the liver;
  • Very high in fiber which helps reduce the risk of constipation, hemorrhoids, and diverticulitis;
  • Silica, the magical mineral in cucumber that makes your hair and nails stronger and shinier.
  • Pomegranate seeds get their vibrant red color from polyphenols; these chemicals are powerful antioxidants.
  • Pomegranate also reduces inflammation in the gut and improves digestion (  beneficial for people with Crohn’s disease, ulcerative colitis, and other inflammatory bowel diseases ). Also flavonols in pomegranate juice may help block the inflammation that contributes to osteoarthritis ;
  • The minerals in celery, especially magnesium, and the essential oil in it, calms the nervous system;
  • Beta carotene, lutein and zeaxanthin found in carrots considerably boost eye health;
  • Strawberries contain a flavonoid called quercetin which has excellent antioxidant and anticarcinogenic properties;
  • Lemons contain pectin fibre which is beneficial for colon health and also serves as a powerful antibacterial.

 

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” Pinky Pom”

Recipe:

– one green apple;

-half a thumb ginger root;

-half a lemon;

-one orange;

-1 pomegranate;

Benefits:

  • Along with garlic and onions, ginger has too anti-blood-clotting abilities.
  • Ginger is a natural remedy for nausea;
  • Enhances immune function;
  • Oranges can help you lose weight by promoting regular bowel movements and helping you feel fuller for longer periods of times;
  • Pomegranate contain flavonols which may help block the inflammation that contributes to osteoarthritis ;
  • Green apples contain both flavonoid and polyphenol -forms of antioxidants. Because of this, they can prevent various forms of cancer and DNA damage;
  • Green apples contain both tartaric ( found in wine too) as well as maleic acid, which can help prevent diarrhoea as well as constipation and promote liver health.

 

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” Coco Lemo”

Recipe:

-half a lemon;

-one pear;

-one kiwi;

-one green apple;

-50 ml coconut milk or more if you like it more liquid.

Benefits:

  • Pears are one of the highest fruits in fiber, offering six grams per medium-sized fruit, helping you meet your daily requirement of 25g for women and 30 g for men;
  • Quercetin is an antioxidant found in the skin of pears. It’s beneficial for cancer prevention and can help reduce blood pressure;
  • Kiwi is one of the highest source of vitamin C ( some studies show that it may actually be higher than lemons) ;
  • Kiwi is also a great source of Vitamin B6, also known as folate, which is said to be beneficial for pregnant women helping in the development of the foetus;
  • The vitamins C and E found in kiwi act as an antioxidant, preventing skin degeneration.
  • Studies show that medium-chain triglycerides (MCT) fatty acids found in coconut milk increase energy expenditure and help enhance physical performance;
  • Also coconut milk is high in healthy fats, which helps fill you up and prevent overeating or snacking throughout the day.

 

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” Egyptian sunsets”

Recipe:

-half a lemon;

-one carrot;

-half a peach;

-two round slices of pineapple;

-half an orange.

Benefits:

  • Peaches are rich in beta-carotene, which gets converted into vitamin A in the body. This helps maintaining a healthy eyesight;
  • Peaches are rich in Ascorbic acid and Zinc, which helps maintaining a healthy immune system and also Zinc has anti-aging properties;
  • Pineapple contains a compound called bromelain, which is extracted from the core of the fruits. Studies show that bromelain can help reduce severe inflammation ( inflammation can be the root of many chronic diseases);
  • Also bromelain reduces excessive coagulation of the blood and may help reduce mucus in the throat and nose;

 

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For decorations you can use coconut flakes, chia seeds, hemp hearts, pomegranate seeds, almond flakes, coconut flakes, fruits, dark chocolate flakes, granola, cashews, walnuts or any other fruits and nuts.

I put them all on the table and play with them. It’s so much fun and creative! If you have kids, ask them to join you, they will love it!
Also you can add any of these SUPER foods: spirulina, cacao, maca, goji berries.

I usually add ice too or sometimes I add some water, depends on how I feel like that day, thin or thick. I suggest you get creative and build your own recipe, it’s so easy and fun to experiment with food. Plus you get to choose the name! Most of the smoothies need a water/coconut milk/almond milk/milk base but sometimes I like a thicker texture so I don’t add any. Follow me on instagram @ranimsalame and let me know how you like them, using the hashtag #myownsmooothie. I am so excited to see what you will come up with!

 

Enjoy!

Love,

R