Avocado based smoothie? Yes, please!
By Veronica Shah
A key part of staying fit is ensuring that your diet is in check. Fruits and vegetable should make up a large part of what you eat, and nutritionists recommend that you get at least 5 servings per day. However despite your best efforts, it might not always be possible to consume enough.
This is where smoothies come in! Not only do they taste great, they are also very easy to prepare, are digested easily and help to increase your overall intake of natural foods.
Thanks to their versatility, you can use a wide range of ingredients in smoothies. The simplest rule to follow is to use approximately one cup of liquid, one cup of fruits and one cup of vegetables. You can also add in nuts, seeds & superfoods if you wish.
Today’s smoothie makes a great breakfast, but can also be drunk at any other time of the day. It has the following ingredients in it:
1/2 an avocado – many people don’t know this, but the avocado is a fruit and not a vegetable. However it is different from most fruits because it is made up of mainly fat. Don’t worry though, the fat it contains is super healthy for your body. Avocadoes are also a rich source of fiber, vitamin E, vitamin K & potassium.
1/3 cup of frozen cherries (pitted), 1/3 cup of frozen kiwifruit, 1/3 cup of papaya – using frozen fruit helps to thicken up smoothies and gives them a milkshake like consistency. All three of these fruits contain large amounts of vitamin C, the vitamin that is most well-known. It helps with wound healing, keeps your heart healthy and assists with the absorption of iron.
1/2 a carrot – these orange vegetables are the best food source of vitamin A. In fact, half a medium carrot provides you with 100% of your daily requirement! Vitamin A is required for eye, hair and skin health. Carrots are also a rich source of antioxidants; these are substances that fight off free radical damage in our bodies, thereby preventing diseases such as cancer.
1/2 a cup of cucumber – many green vegetables contain a large amount of water and cucumbers are no different - your average cucumber is made up of around 96% water! This means that you can actually eat water rich vegetables when you are thirsty, as they will hydrate your body. Cucumbers promote the health of your digestive system, bladder and kidneys.
1 cup of coconut water – there are many different liquids that you can use as the base for smoothies. One of the most loved ones is coconut water. It is naturally sweet, loaded with electrolytes and is available pretty much everywhere these days. Use chilled coconut water to ensure the smoothie is nice and cold when you drink it.
To prepare this smoothie, add the coconut water to your blender (if you need a new blender, you can find an affordable one here), followed by the rest of the ingredients. Process for roughly 15 – 30 seconds, until all of the ingredients are well mixed.
Then pour into a glass and sip away!
Veronica runs the website run the website healthsomeness.com and she's a huge fan of smoothies. She recently created a healthy smoothie finder tool (like a database for smoothies!) that you can find here: http://www.healthsomeness.com/smoothies/.
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