banana-smoothies-tips-blog

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Get Healthy With Smoothies

As you can tell from my other articles, I love eating healthily. Smoothies are a great way to get more fruit and vegetables into your diet. They also have other health benefits:

Hydration - smoothies are great for keeping you hydrated as they contain a large amount of liquid.

Packed with nutrients - as smoothies are usually packed with fruit, smoothies are full of essential vitamins and minerals that your body needs to stay healthy.

Weight loss - drinking smoothies can help keep you fuller for longer, stopping you from gorging on unhealthy salty and sweet snacks and when you do feel hungry having a smoothie will keep you satisfied.

Here are some great healthy smoothie recipes to get you started.

If bananas are the fruit you love, here are two great banana recipes sure to tickle your taste buds.

Banana Berry Smoothie

Ingredients:

1 bannana

½ cup blueberries

½ cup strawberries

2 cups yoghurt

1 cup milk

Banana Lime Smoothie

Ingredients:

1 banana

1 cup limeade

1 cup key lime yogurt

1/2 cup of banana yogurt

2 cups of ice

Why not try something more exotic

Tropical fruit smoothie

½ can pineapple in its own juice, including juice

1 cup of Papaya, peeled, seeded and coarsely chopped

1 mango, peeled, seeded and coarsely chopped

1 ripe banana, peeled and broken into chunks

2-3 tablespoons coconut cream

2-3 tablespoons honey

1 teaspoon vanilla extract

1 to 1½ cup plain yogurt

1 to 1 ½ cup crushed ice

Tropical Pina colada

1/2 pineapple

1 apple

3 Tbs coconut milk

1 banana

1 orange

And if you just cant keep away from chocolate. Here are some smoothies that will give you your chocolate fix.

Raspberry chocolate smoothie

1 cup frozen or fresh raspberries

1 ripe banana

2 tbs. instant chocolate pudding powder

1 cup cream soda (yep, cream soda)

1 cup milk

2 1/2 cups ice

Peanut butter chocolate smoothie

2 cups of milk

2 tablespoons chocolate milk syrup

1/2 teaspoon dry chocolate pudding mix

1/4 cup peanut butter

1 banana

1 cups ice

For added protein, why not add a scoop of whey protein power to your milk based smoothies. Protein is good especially if you want to lose weight and tone up as it helps to boost your metabolism, repairs damaged muscles and stops you from being hungry so often.

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The more I read about the nutritional content of greens. the more I became convinced that greens are the most important food for humans. If I could only find a way to enjoy them enough to consume the optimal quantity needed to become perfectly healthy!

I tried countless times to force myself to eat large amounts of greens in the form of salad, or just by itself, only to discover that I was not physically able to do that. After about two cups of shredded greens I would have either heartburn or nausea. All along, I was aware that my body was missing the nutrients that are available only from greens.

One day, while reading a book on biology, I became intrigued by the amazingly tough composition of plants. Apparently cellulose, the main constituent of plants, has one of the strongest molecular structures on the planet, because it is one of the longest and most complex carbohydrate molecules. From this I understood that in order to assimilate the many needed nutrients from greens, the human body needs to be able to break down these tough structures. However, cellulose is insoluble. That means in order to get nutrients, its structure has to be broken into the tiniest pieces, preferably down to the molecules. In simple words, we need to chew our greens to a creamy consistency in order to get the benefits.

Mango & Pineapple Smoothie bowl!

I absolutely love this tropical smoothie bowl, that’s both delicious and beautiful to look at. Here’s how to make it!

Recipe:

1 frozen banana 1 cup of mango 1 cup of frozen pineapple 1/3 cup of oat milk

Mix everything together in a mixer until it’s smooth. Top it of with some fresh fruit and coconut flakes!

Enjoy!

Want to see more like this? Follow my Instagram: @ the_veggiekitchen

xx Wilma

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As long as I can remember, in books and pictures I always saw chimpanzees depicted with a banana or an orange in their hands. That definitely misled me to the assumption that they eat only fruit. To know that greens compose almost half of their diet became a revelation for me. As far as root vegetables are concerned, the chimpanzees don't eat any of them unless there is a famine and nothing green is left. Based on how much fruit we consumed in my family (about 4 or 5 pounds per day per person) I estimate that we needed to eat about two good sized bunches of dark leafy greens per person per day, and probably reduce the consumption of nuts, seeds and roots.

Another thing I noticed is that the chimpanzees really love greens. I remember watching at the zoos, how excited they became when given fresh acacia branches, young tender palm tree leaves or kale. I was so inspired looking at them that I went to the nearby bushes and tried to eat acacia leaves, but the truth was that the green leaves were not very palatable for me and that presented another problem. To eat greens was always more like a duty for me. I would think to myself, I have to have my greens. Some days I would "cheat" by juicing my greens. I would quickly drink a cup of green juice and consider myself good for a couple of days. Or I would make a delicious raw dressing and sink my greens into that dressing. That was another way for me to enjoy greens. But I could never imagine sitting and eating two bunches of kale or spinach.

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In order to find out how much greens we need to eat, I decided to study the eating habits of chimpanzees, since they are the closest creatures to human beings. According to recent scientific research, they share 99.4 % of the same genes with humans.(1) I am not trying to say that humans developed from chimpanzees. I am simply grateful for the reality that there is another species in this world that closely resembles us. There are thousands of chimpanzees living in Gombe Valley, Africa. The most remarkable fact is that majority of those chimps of Gombe, as opposed to humans, have not been touched by civilization. I went online and purchased $300 worth of books and DVDs about chimpanzees and their diet and lifestyle. I wrote a letter with my questions to the Jane Goodall University. I traveled to three big zoos that have chimpanzees and spoke to many people who feed them and take care of them every day. I discovered so much fascinating information about chimpanzees that I totally changed my view of them. They became one of my favorite beings. My research gave me a solid idea that humans are supposed to eat a lot more greens than I would have guessed.

naturally.jo

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In my eager quest, I started looking at every single food that exists for humans. As my grandmother used to say, 'Seek and ye shall find'. After many wrong guesses, I finally found the right one. Whew! I found one food group that particularly matches ALL human nutritional needs: greens. The truth is, we in my family were not eating enough greens. Moreover, we did not like them. We knew that greens are important, but we never heard anywhere exactly how much greens we need in our diet, just a vague recommendation to eat as much as possible.

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My husband, our two younger children and I have been on the raw food diet for more than eleven years. We were able to heal all of our incurable, life-threatening diseases. However, after several years of being raw, each one of us began to feel like we had reached a plateau where our healing process stopped and even somewhat began to go backwards. Since then a burning question in my heart grew stronger every day. The question was, "Is there anything missing in our diet?" The answer would come right away: "Nope. Nothing could be better than a raw food diet."

Yet, however tiny, the unwanted signs of less than perfect health kept surfacing, in minor but noticeable symptoms like a wart on a hand, a gray hair, etc. that instantly brought doubts and questions about the completeness of the raw food diet. Finally when my children complained about increased sensitivity in their teeth, I reached a state when I couldn't think about anything else. I drove everybody around me crazy with my constant discussion of what could possibly be missing.

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