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Summer Fun with Mango, Berries and Smoothies

Light. Fire. Heat. Intensity. It’s summertime! And summer time means cooler foods or smoothies.  You can have them for breakfast, lunch or dinner. When you have a good blender, quality ingredients, making a delicious, healthy smoothies is a snap. I recommend investing in Vitamix blender. You can purchase it refurbished or find a credit card that offer points and get it for “free”.  I like smoothies better then juices since it is easier to make and there is a zero waste.  Also based on some studies, smoothies are better for you then juices.  As far as the preparation goes, the key is to prepare all your ingredients beforehand. I usually plan my meals and required ingredients for the grocery shopping on Sunday. I buy “smoothie-boosters” in bulk on Amazon.  The best smoothies are nutrient-dense, providing lots of fiber, oils and vitamins necessary for good nutrition. Simply blending a banana with ice and milk does not make a good smoothie…You can be very creative with smoothies by trying different varieties of fruits, veggies and nuts.

Basically, start with a solid base like avocados or nuts, add some greens and fruit, bananas are excellent for creating a creamy consistency and add a bit of water (I usually add 1/3 to 1/4 cup).  Place all the ingredients in the blender for a few minutes, decorate before serving. You can also use home-made nut or coconut milk. I don’t recommend using pre-packaged almond or coconut milk. Even organic brands may contains GMO product like carrageenan.  A general rule, the food should be as fresh as possible avoiding processed goodies as much as possible.

Here are some of my smoothie sampler recipes to get you started.

Smoothie-boosters (you can add all of them of mix and match)

Adds_on

 

Hemp Protein High Fiber

Hemp is an excellent source of protein. It boasts a complete spectrum of natural organic proteins, with all 20 amino acids used in the human body, including all eight essential amino acids.  Hemp protein provides the essential fatty acids (EFAs) omega-3 and omega-6 in a healthy 3:1 ratio. It is also one of the few sources of the hard-to-get gamma linolenic acid (GLA), another important source of omega-6 EFAs. All these essential fats are found abundantly in hemp and are great sources of energy. Essential fats found in hemp may reduce food cravings and inflammation and improve circulation. It is also an excellent source of dietary fiber. Each 30 g (2 Tbsp) serving of hemp protein delivers 8 g of fiber, almost one-third of the total daily requirement of 30 g and fiber is a new protein!  The right kind of food is fiber and we don’t eat enough of it.  As Dr. Rhonda Patrick mentioned in her interview with Rich Roll – “We should be focusing on eating our Fiber, ouch more so than Protein”.

Maca Powder

Maca root (lepidium meyenii) is an adaptogen and a member of the cruciferous family, like broccoli and cabbage, it is considered one of the world’s natural “super foods.”  Maca is grown high in the mountains of South America, mainly in high altitude regions of Peru. Another unique fact about maca root is that historically it has been considered a very potent aphrodisiac and a traditional fertility secret of populations living in the Andes.  Macca is rich in over 20 amino acids, including 8 essential amino acids 20 free-form fatty acids (such as lauric, linolenic, palmitic acid, oleic , and steric acid), Vitamins B-1, B-2, C and E,  Calcium,  Magnesium,  Potassium Copper,  Zinc,  Manganese, Phosphorus and Iron.

Chia Seeds 

Chia seeds are rich in fiber, omega-3 fats, protein, vitamins and minerals such as (1): Dietary fiber (11g – 42% recommended daily value) Protein (4.4g – 9% RDV) Omega-3 fatty acids (4915 mg). All that that goodness is in a single ounce, which supplies only 137 calories and one gram of digestible carbohydrate. This makes chia seeds one of the world’s best sources of several important nutrients, calorie for calorie.

1) Mango Tango

Smoothie_Mango

All Organic Ingredients:

  • 1/2 Avocado
  • 3 tbs Raw Hemp Protein Powder
  • 3 tbs Macca Powder Organic
  • 1 cup Frozen Dark Sweet Cherries
  • 1 cup Blackberries
  • 3 cups Baby Spinach
  • 1 Mango
  • 3 Carrots
  • Nutritional Information: Calories: 664, Carbs 104 Fat 19, Protein 29, Sugar 40 (this calculations are based on my.fitness.pal)

2) Berry Bonanza 

Cucu_Merge

All Organic Ingredients:

  • 1/5 Avocado
  • 3 cups of Baby Spinach
  • 3 tbs Raw Hemp Protein Powder
  • 1 tbs Organic Raw Cacao Nibs
  • 1/2 Bananas
  • 3 tbs Macca Powder Organic
  • 1 cup Plumbs
  • 1 cup Organic Dark Sweet Cherries
  • 1/2 cup Raspberries
  • 1/2 cup Blueberries
  • Nutritional Information: Calories: 419, Carbs 66, Fat 10, Protein 24, Sugar 35

 

3) Chocolate Berry Infusion

Chok_fussion

All Organic Ingredients (about 2.5 servings)

  • 1 cup Raspberries
  • 1/2 Avocado
  • 3 tbs Hemp Protein Powder
  • 3 cups Bok Choy
  • 2 tbs Dagoba – unsweetened cocoa
  • 1 cup Dark Sweet Cherries (frozen)
  • 1 Mango
  • 1 small plum
  • 1 small pear
  •  3 carrots
  • Nutritional Information: Calories: 732 , Carbs 142, Fat 14, Protein 32, Sugar 80

Which healthy meal can you make today? 

This entry was posted on Thursday, June 23rd, 2016 at 8:19 am and is filed under Detox, diet, fasting, greening your life, healing, iron deficiency, transformation, Uncategorized, Vegan, weight loss, Wellness. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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