You Are What You Eat
Acknowledgement: This section of "You Are What You Eat", is provided by Lord's Glory Ministry for educational purposes only. For those who want to go on diets and or improve your health, we advise to first see your doctor or a professional nutritionist. Our information on "Food" and "Health" is based on a variety of health information from clients, diet specialist, and others who have tried a specific diet and it has worked for them.
Smoothies The Good And The Bad
|
|
|
Are Smoothies Good For You?
If you’ve ever whipped up a fresh smoothie for a quick breakfast or a healthy snack, you’ve probably used some combination of ingredients that included:
- fruit
- oats
- dairy products
- honey, agave, or maple syrup
The trouble with using these ingredients for a smoothie is in the nutrient breakdown. Between the excessive amounts of sugar and fat in many homemade or store-bought smoothies, you’re consuming a delicious frozen treat that is just about the same as a few bags of candy. That doesn’t mean smoothies can’t be good for you. You just need to know which ingredients to include and which to limit. Here’s how to give your smoothies a healthy makeover.
The Great Smoothie Makeover
The addition of sweet ingredients is what usually makes a smoothie unhealthy. That makes sense if you’re tossing in things like ice cream, chocolate syrup, powder, and pudding mix. But it’s not always so obvious. Even if you’re using no added sugar and “all natural” ingredients, you can still end up with more than you bargained for. By choosing your fruits wisely, skipping the store-bought fruit juice, and adding protein, plant milks, and good fats, you can make healthy smoothies that are just as tasty and satisfying as the sugary, high calorie ones.
High Sugar Fruits VS Low Sugar Fruits
Most berries, such as blackberries, raspberries, and even strawberries, are low in sugar. So are grapefruit, cantaloupe, and papaya. Bananas are often used in smoothies to make them thicker, but a 3-ounce serving of banana has just over 10 grams of sugar. Cherries, mangos, grapes, and figs also have a lot of sugar. Try using a fruit with less naturally occurring sugar, but opt for the frozen variety. Frozen fruit (with no added sugar) will make your smoothies thick and frosty. Half a pear with a handful of ice cubes is another way to get that great smoothie texture.
Avoid Store-Bought Juice
Instead, juice your own fruit, or use another liquid. You can try water or coconut water. The liquid from young coconuts is quite sweet. Unsweetened almond milk, flax milk, soy milk, and hemp milk are great nondairy substitutes. Regular milk can work, too. Just be mindful of the additional calories.
Include Protein And Fats
Whey or pea protein is easily digestible and has essential amino acids. It will blend well in your smoothie. Greek yogurt will boost your protein count as well. Adding half an avocado is a good way to get vitamins and nutrients like antioxidants, vitamin B complex, and potassium. It’s also a great fat source. Nut butters are another good addition. Chia seeds serve several purposes: They thicken beverages, and they add fiber and healthy fats and protein.
Don’t Forget Your Greens
Green smoothies are all the rage for a reason. A few handfuls of spinach, kale, or Swiss chard make your smoothie look virtuous without negatively impacting the taste. The blended flavor of these greens is very mild and usually masked well by the taste of the fruits you add. Plus, you’re getting the benefit of less sugar and lots of antioxidants, fiber, and other essential nutrients. If you decide to add more greens, tartness from fresh lemon or lime juice can help mask the bitterness without relying on sugar.
Basic Smoothie Recipes
Below you will find 50 of the most popular Smoothie Recipes. Please proceed with caution. We did not say that all of them are Healthy for you, but they sure do taste good.
___________________________________________________________________________
___________________________________________________________________________
1. Banana: Blend 2 bananas, 1/2 cup each vanilla yogurt and milk, 2 teaspoons honey, a pinch of cinnamon and 1 cup ice.
2. Strawberry-Banana: Blend 1 banana, 1 cup strawberries, 1/2 cup each vanilla yogurt and milk, 2 teaspoons honey, a pinch of cinnamon and 1 cup ice.
3. Strawberry Shortcake: Blend 2 cups strawberries, 1 cup crumbled pound cake, 1 1/2 cups each milk and ice, and sugar to taste. Top with whipped cream and more strawberries.
4. Triple-Berry: Blend 1 1/2 cups mixed blackberries, strawberries and raspberries with 1 cup each milk and ice, and sugar to taste.
5. Raspberry-Orange: Blend 1 cup each orange juice and raspberries, 1/2 cup plain yogurt, 1 cup ice, and sugar to taste.
6. Peach-Mango-Banana: Blend 1 cup each chopped fresh or frozen peaches and mango, 1 cup each plain yogurt and ice, 1/2 banana, and sugar to taste.
7. Honeydew-Almond: Blend 2 cups chopped honeydew melon, 1 cup each almond milk and ice, and honey to taste.
8. Cantaloupe: Blend 2 cups chopped cantaloupe, the juice of 1/2 lime, 3 tablespoons sugar, 1/2 cup water and 1 cup ice.
9. Carrot-Apple: Blend 1 cup each carrot juice and apple juice with 1 1/2 cups ice.
10. Spa Cucumber: Peel, seed and chop 2 medium cucumbers. Blend with the juice of 1 lime, 1/2 cup water, 1 cup ice and 3 to 4 tablespoons sugar or honey.
11. Kiwi-Strawberry: Blend 1 cup strawberries, 2 peeled kiwis, 2 tablespoons sugar and 2 cups ice.
12. Cherry-Vanilla: Blend 1 1/2 cups frozen pitted cherries, 1 1/4 cups milk, 3 tablespoons sugar, 1/2 teaspoon vanilla extract, 1/4 teaspoon almond extract, a pinch of salt and 1 cup ice.
13. Tangerine-Honey: Peel and seed 4 tangerines, then blend with the juice of 2 limes, 1/4 cup honey and 1 cup ice.
14. Apricot-Almond: Blend 1 1/2 cups apricot nectar, 1/2 cup vanilla yogurt, 2 tablespoons almond butter and 1 cup ice.
15. Grape: Blend 2 cups seedless red grapes with 1 cup concord grape juice and 1 1/2 cups ice.
16. Blueberry-Pear: Blend 1 1/2 cups frozen blueberries, 1 chopped pear, 1 1/2 cups each maple or plain yogurt and ice, and sugar to taste.
17. Banana-Date-Lime: Blend 2 bananas, 3/4 cup chopped pitted dates, the juice of 1 lime and 1 1/2 cups each soy milk and ice.
18. Peach-Ginger: Blend 2 cups frozen sliced peaches, 1 1/2 cups buttermilk, 3 tablespoons brown sugar and 1 tablespoon grated fresh ginger.
19. Grapefruit: Peel and seed 2 grapefruits, then blend with 3 to 4 tablespoons sugar and 1 cup ice. Sprinkle with cinnamon.
20. Pomegranate-Cherry: Blend 1 cup frozen pitted cherries, 3/4 cup pomegranate juice, 1/2 cup plain yogurt, 1 tablespoon honey, 1 teaspoon lemon juice, a pinch each of cinnamon and salt, and 2 cups ice.
21. Chai: Blend 1 1/2 cups chai tea concentrate with 1 cup each milk and ice. Sprinkle with chai spice or ground cinnamon.
22. Blueberry-Banana: Blend 1 banana, 1 cup blueberries, 1/2 cup unsweetened coconut milk, 1 tablespoon each honey and lime juice, 1/4 teaspoon almond extract and 1 cup ice.
23. Creamy Pineapple: Blend 2 cups chopped pineapple, 1/2 cup cottage cheese, 1/4 cup milk, 2 teaspoons honey, 1/4 teaspoon vanilla, a pinch each of nutmeg and salt, and 2 cups ice.
24. Watermelon: Freeze 3 cups cubed seeded watermelon until hard. Blend with 1 cup cubed fresh seeded watermelon, the juice of 1 lime, 1/4 cup sugar and 1 cup water.
25. Pineapple-Coconut: Freeze about 2 cups coconut water in 1 or 2 ice-cube trays. Blend 2 cups each chopped pineapple and coconut ice cubes, 1 1/2 tablespoons lime juice, 1 tablespoon honey and 1/2 cup coconut water.
26. Apple-Ginger: Blend 1 chopped peeled apple, a 1/2-inch piece peeled ginger, the juice of 2 limes, 1/4 cup honey, 1 cup water and 2 cups ice.
27. Black Raspberry–Vanilla: Blend 1 pint blackberries, 1/2 cup raspberries, 1 cup vanilla yogurt and 1 tablespoon honey.
28. Creamsicle: Blend 3/4 cup frozen orange or orange-tangerine concentrate with 1/2 cup cold water and 1 cup each vanilla ice cream and ice.
29. Mango-Acai: Blend two 4-ounce packages frozen acai berry puree, 1 cup chopped mango, 1/2 cup orange juice and 2 cups ice.
30. Spiced Pumpkin: Blend 1/2 cup each pumpkin puree and silken tofu, 3 1/2 tablespoons brown sugar, 1 cup milk, 1/2 teaspoon pumpkin pie spice, a pinch of salt and 1 cup ice.
31. Mexican Coffee: Blend 1/2 cup chilled espresso or strong coffee, 1/2 cup milk or almond milk, 3 1/2 tablespoons brown sugar, 1/4 teaspoon ground cinnamon, 1/8 teaspoon almond extract and 1 1/2 cups ice.
32. Vietnamese Coffee: Blend 1/2 cup chilled espresso or strong coffee, 1/4 cup sweetened condensed milk and 1 1/2 cups ice. Top with chocolate shavings and/or chocolate syrup.
33. Banana PB&J: Blend 1 frozen banana with 1 cup soy milk, 1/4 cup each creamy peanut butter and wheat germ, and 2 tablespoons seedless strawberry or raspberry jelly.
34. Peanut Butter–Apple: Blend 1 chopped peeled apple, 3 tablespoons creamy peanut butter, 2 tablespoons flaxseeds, 1 1/2 cups each soy milk and ice, and honey to taste.
35. Pomegranate-Berry: Blend 1 cup blueberries, 3/4 cup each beet juice and pomegranate juice, 1 cup ice, and honey to taste.
36. Cucumber-Kale: Blend 1 1/4 cups vegetable juice, 1/2 peeled cucumber, 3 kale leaves and the juice of 1/2 lemon.
37. Pineapple-Mango: Blend 1 cup each chopped pineapple and mango, 1 cup coconut water, a dash of ground allspice and 1 cup ice. Sprinkle with toasted coconut.
38. Peanut Butter–Banana: Blend 1 banana, 1 cup vanilla yogurt, 1/2 cup creamy peanut butter, 1/3 cup milk, 2 tablespoons malted milk powder, 1/2 teaspoon cocoa powder, a pinch of salt and 2 cups ice.
39. Green Tea–Almond: Brew 1 1/2 cups extra-strong green tea; cool completely. Blend with 1/3 cup almonds, 1/4 cup honey and 1 cup ice.
40. Chocolate-Banana: Blend 1 banana, 1 cup chocolate ice cream, 1/2 cup milk, a pinch of salt and 1/2 cup ice.
41. Chocolate-Raspberry: Blend 1 cup each chocolate ice cream and raspberries, 2 tablespoons sugar and 3/4 cup each milk and ice.
42. Strawberry-Maple: Blend 2 cups strawberries, 1 1/2 cups milk, 1/4 cup each maple syrup and wheat germ, a dash of ground cinnamon and 1 1/2 cups ice.
43. Chocolate Chip Cookie: Blend 1 cup each vanilla ice cream, milk and crumbled chocolate chip cookies with 1/4 cup mini chocolate chips. Top with a cookie.
44. Oatmeal Cookie: Blend 1 cup each vanilla ice cream, milk and crumbled oatmeal cookies with a pinch of ground cinnamon. Top with a cookie.
45. Birthday Cake: Blend 1 1/2 cups vanilla ice cream, 1 crumbled vanilla cupcake (unfrosted), 1 cup milk and 1/4 teaspoon almond extract. Top with sprinkles.
46. Black and White Blend 3/4 cup each vanilla ice cream and chocolate ice cream with 1 cup milk and 3 crumbled chocolate sandwich cookies. Top with a cookie.
47. Lemon–Poppy Seed: Blend 2 teaspoons poppy seeds, the zest and juice of 1/2 lemon, 1 cup plain yogurt, 1/3 cup sugar and 1/2 cup each milk and ice.
48. Apple-Spinach: Blend 2 cups spinach, 1 chopped peeled apple, 1/2 cup silken tofu, 1/4 cup each soy milk and orange juice, 1 tablespoon each wheat germ, honey and lemon juice, and 1 cup ice.
49. Veggie: Blend 1 1/4 cups tomato juice, 1/4 cup carrot juice, 1/2 peeled cucumber, 1/2 celery stalk, 1/4 cup each parsley and spinach, and 1/2 cup ice.
50. Mint-Jalapeno: Blend 1/3 cup fresh mint, 1 seeded jalapeno pepper, 2 1/2 tablespoons honey, a pinch of salt and 2 cups each plain yogurt and ice. Top with toasted cumin seeds and cilantro.
2. Strawberry-Banana: Blend 1 banana, 1 cup strawberries, 1/2 cup each vanilla yogurt and milk, 2 teaspoons honey, a pinch of cinnamon and 1 cup ice.
3. Strawberry Shortcake: Blend 2 cups strawberries, 1 cup crumbled pound cake, 1 1/2 cups each milk and ice, and sugar to taste. Top with whipped cream and more strawberries.
4. Triple-Berry: Blend 1 1/2 cups mixed blackberries, strawberries and raspberries with 1 cup each milk and ice, and sugar to taste.
5. Raspberry-Orange: Blend 1 cup each orange juice and raspberries, 1/2 cup plain yogurt, 1 cup ice, and sugar to taste.
6. Peach-Mango-Banana: Blend 1 cup each chopped fresh or frozen peaches and mango, 1 cup each plain yogurt and ice, 1/2 banana, and sugar to taste.
7. Honeydew-Almond: Blend 2 cups chopped honeydew melon, 1 cup each almond milk and ice, and honey to taste.
8. Cantaloupe: Blend 2 cups chopped cantaloupe, the juice of 1/2 lime, 3 tablespoons sugar, 1/2 cup water and 1 cup ice.
9. Carrot-Apple: Blend 1 cup each carrot juice and apple juice with 1 1/2 cups ice.
10. Spa Cucumber: Peel, seed and chop 2 medium cucumbers. Blend with the juice of 1 lime, 1/2 cup water, 1 cup ice and 3 to 4 tablespoons sugar or honey.
11. Kiwi-Strawberry: Blend 1 cup strawberries, 2 peeled kiwis, 2 tablespoons sugar and 2 cups ice.
12. Cherry-Vanilla: Blend 1 1/2 cups frozen pitted cherries, 1 1/4 cups milk, 3 tablespoons sugar, 1/2 teaspoon vanilla extract, 1/4 teaspoon almond extract, a pinch of salt and 1 cup ice.
13. Tangerine-Honey: Peel and seed 4 tangerines, then blend with the juice of 2 limes, 1/4 cup honey and 1 cup ice.
14. Apricot-Almond: Blend 1 1/2 cups apricot nectar, 1/2 cup vanilla yogurt, 2 tablespoons almond butter and 1 cup ice.
15. Grape: Blend 2 cups seedless red grapes with 1 cup concord grape juice and 1 1/2 cups ice.
16. Blueberry-Pear: Blend 1 1/2 cups frozen blueberries, 1 chopped pear, 1 1/2 cups each maple or plain yogurt and ice, and sugar to taste.
17. Banana-Date-Lime: Blend 2 bananas, 3/4 cup chopped pitted dates, the juice of 1 lime and 1 1/2 cups each soy milk and ice.
18. Peach-Ginger: Blend 2 cups frozen sliced peaches, 1 1/2 cups buttermilk, 3 tablespoons brown sugar and 1 tablespoon grated fresh ginger.
19. Grapefruit: Peel and seed 2 grapefruits, then blend with 3 to 4 tablespoons sugar and 1 cup ice. Sprinkle with cinnamon.
20. Pomegranate-Cherry: Blend 1 cup frozen pitted cherries, 3/4 cup pomegranate juice, 1/2 cup plain yogurt, 1 tablespoon honey, 1 teaspoon lemon juice, a pinch each of cinnamon and salt, and 2 cups ice.
21. Chai: Blend 1 1/2 cups chai tea concentrate with 1 cup each milk and ice. Sprinkle with chai spice or ground cinnamon.
22. Blueberry-Banana: Blend 1 banana, 1 cup blueberries, 1/2 cup unsweetened coconut milk, 1 tablespoon each honey and lime juice, 1/4 teaspoon almond extract and 1 cup ice.
23. Creamy Pineapple: Blend 2 cups chopped pineapple, 1/2 cup cottage cheese, 1/4 cup milk, 2 teaspoons honey, 1/4 teaspoon vanilla, a pinch each of nutmeg and salt, and 2 cups ice.
24. Watermelon: Freeze 3 cups cubed seeded watermelon until hard. Blend with 1 cup cubed fresh seeded watermelon, the juice of 1 lime, 1/4 cup sugar and 1 cup water.
25. Pineapple-Coconut: Freeze about 2 cups coconut water in 1 or 2 ice-cube trays. Blend 2 cups each chopped pineapple and coconut ice cubes, 1 1/2 tablespoons lime juice, 1 tablespoon honey and 1/2 cup coconut water.
26. Apple-Ginger: Blend 1 chopped peeled apple, a 1/2-inch piece peeled ginger, the juice of 2 limes, 1/4 cup honey, 1 cup water and 2 cups ice.
27. Black Raspberry–Vanilla: Blend 1 pint blackberries, 1/2 cup raspberries, 1 cup vanilla yogurt and 1 tablespoon honey.
28. Creamsicle: Blend 3/4 cup frozen orange or orange-tangerine concentrate with 1/2 cup cold water and 1 cup each vanilla ice cream and ice.
29. Mango-Acai: Blend two 4-ounce packages frozen acai berry puree, 1 cup chopped mango, 1/2 cup orange juice and 2 cups ice.
30. Spiced Pumpkin: Blend 1/2 cup each pumpkin puree and silken tofu, 3 1/2 tablespoons brown sugar, 1 cup milk, 1/2 teaspoon pumpkin pie spice, a pinch of salt and 1 cup ice.
31. Mexican Coffee: Blend 1/2 cup chilled espresso or strong coffee, 1/2 cup milk or almond milk, 3 1/2 tablespoons brown sugar, 1/4 teaspoon ground cinnamon, 1/8 teaspoon almond extract and 1 1/2 cups ice.
32. Vietnamese Coffee: Blend 1/2 cup chilled espresso or strong coffee, 1/4 cup sweetened condensed milk and 1 1/2 cups ice. Top with chocolate shavings and/or chocolate syrup.
33. Banana PB&J: Blend 1 frozen banana with 1 cup soy milk, 1/4 cup each creamy peanut butter and wheat germ, and 2 tablespoons seedless strawberry or raspberry jelly.
34. Peanut Butter–Apple: Blend 1 chopped peeled apple, 3 tablespoons creamy peanut butter, 2 tablespoons flaxseeds, 1 1/2 cups each soy milk and ice, and honey to taste.
35. Pomegranate-Berry: Blend 1 cup blueberries, 3/4 cup each beet juice and pomegranate juice, 1 cup ice, and honey to taste.
36. Cucumber-Kale: Blend 1 1/4 cups vegetable juice, 1/2 peeled cucumber, 3 kale leaves and the juice of 1/2 lemon.
37. Pineapple-Mango: Blend 1 cup each chopped pineapple and mango, 1 cup coconut water, a dash of ground allspice and 1 cup ice. Sprinkle with toasted coconut.
38. Peanut Butter–Banana: Blend 1 banana, 1 cup vanilla yogurt, 1/2 cup creamy peanut butter, 1/3 cup milk, 2 tablespoons malted milk powder, 1/2 teaspoon cocoa powder, a pinch of salt and 2 cups ice.
39. Green Tea–Almond: Brew 1 1/2 cups extra-strong green tea; cool completely. Blend with 1/3 cup almonds, 1/4 cup honey and 1 cup ice.
40. Chocolate-Banana: Blend 1 banana, 1 cup chocolate ice cream, 1/2 cup milk, a pinch of salt and 1/2 cup ice.
41. Chocolate-Raspberry: Blend 1 cup each chocolate ice cream and raspberries, 2 tablespoons sugar and 3/4 cup each milk and ice.
42. Strawberry-Maple: Blend 2 cups strawberries, 1 1/2 cups milk, 1/4 cup each maple syrup and wheat germ, a dash of ground cinnamon and 1 1/2 cups ice.
43. Chocolate Chip Cookie: Blend 1 cup each vanilla ice cream, milk and crumbled chocolate chip cookies with 1/4 cup mini chocolate chips. Top with a cookie.
44. Oatmeal Cookie: Blend 1 cup each vanilla ice cream, milk and crumbled oatmeal cookies with a pinch of ground cinnamon. Top with a cookie.
45. Birthday Cake: Blend 1 1/2 cups vanilla ice cream, 1 crumbled vanilla cupcake (unfrosted), 1 cup milk and 1/4 teaspoon almond extract. Top with sprinkles.
46. Black and White Blend 3/4 cup each vanilla ice cream and chocolate ice cream with 1 cup milk and 3 crumbled chocolate sandwich cookies. Top with a cookie.
47. Lemon–Poppy Seed: Blend 2 teaspoons poppy seeds, the zest and juice of 1/2 lemon, 1 cup plain yogurt, 1/3 cup sugar and 1/2 cup each milk and ice.
48. Apple-Spinach: Blend 2 cups spinach, 1 chopped peeled apple, 1/2 cup silken tofu, 1/4 cup each soy milk and orange juice, 1 tablespoon each wheat germ, honey and lemon juice, and 1 cup ice.
49. Veggie: Blend 1 1/4 cups tomato juice, 1/4 cup carrot juice, 1/2 peeled cucumber, 1/2 celery stalk, 1/4 cup each parsley and spinach, and 1/2 cup ice.
50. Mint-Jalapeno: Blend 1/3 cup fresh mint, 1 seeded jalapeno pepper, 2 1/2 tablespoons honey, a pinch of salt and 2 cups each plain yogurt and ice. Top with toasted cumin seeds and cilantro.