Some may not feel that these are healthy when they consider their own personal standards and dietary goals, but this recipe can be tweaked and ingredients substituted with ones that are appropriate for different needs.
1/4 cup of cooked/cooled unseasoned, unsalted beans
1/2 cup vanilla flavored nonfat yogurt
1/2 cup fruit juice or skim milk
1 cup of frozen berries or fruit (strawberries, blackberries and blueberries are loaded with antioxidants)
1 fresh banana
Place the ingredients into the blender, beginning with the liquid and the beans. Add in the yogurt, fruit and berries. You may wish to add more liquid.
You will have approximately 2 cups or 16oz of smoothie from this, which is appropriate for a meal replacement.
That is a good base. You can also add pureed vegetables, vegetable juice, spinach, wheat germ or any other items that contain nutrients that you feel you need.
The beans not only contain added protein and fiber, they are complex carbs that will slow down the digestion of the slurry and help you feel full longer and help stabilize your blood sugar so that you will not "crash" as easily during the day. They also contain soluble and insoluble fiber to help aid digestion. Unflavored, you do not taste them.
The yogurt supplies calcium, but also probiotics which help with digestion and cleansing and this provides many health benefits throughout the body.
The fruit juice and frozen berries contain even more antioxidants and vitamins and minerals. The berries are full of fiber to help further with digestion. Eating berries is also thought by some to ease joint inflammation and lessen the effects of arthritis.
The banana has many vitamins and minerals as other fruits do, but they also contain larger amounts of potassium than any other natural and easily attainable food. Potassium helps the circulatory system deliver oxygen to the brain and your muscles (which is vital when you are exercising more), helps regulate your heartbeat, maintain blood pressure and proper balance of water - which again, is important when you are working out.
Because we are talking about health and I am touting the nutritional benefits of this recipe, I am including a breakdown of the nutritional information - as generated by the Recipe Calculator at SparkPeople.com. This recipe calculator is a fantastic tool for keeping track of nutrition and calorie content of your personal recipes.
What are your favorite ingredients to add to your smoothie?
Photo Credit: S. Schleicher *********** Please take a moment to visit the blogs of our other Festival of Food participants. The links in this list will be live by the end of the day, as participants are all in different time zones.
- Sarah at Why Food Works shares Guilt Free Ranch Dip. Food is more fun when dunked, and kids eat more veggies with dip - use this high-protein, low-fat, Ranch-flavored spread at picnics, parties, and meals! You can also find Sarah on Facebook.
- Christina at The Hippy Homemaker shares her tasty vegan Black Bean and Barley Salad With a Cilantro Lime Dressing, a low-fat meal that packs a real flavor punch! You can also find Christine on Facebook.
- Bianca at the Pierogie Mama shares a quick and simple recipe for roasting cauliflower. Garlic, olive oil and Parmesan cheese make anything taste amazing!You can also find Bianca on Facebook.
- Have a blender? Then That Mama Gretchen says it's time to gather your veggies and plan a Mexican fiesta to debut this skinny version of taco soup. You can also find That Mama Gretchen on Facebook.
- Lindy at Poppy Soap Co. shared an incredibly easy Herb Rice recipe that makes a great pantry staple! You can also find Lindy on Facebook.
- Luschka at Diary of a First Child loves foraging for her food, and this Nettle Soup recipe is a great immune boost for the changing season. You can also fine Luschka on Facebook.
- Mari at Honey on the Bum shares her love of beet kvass, a daily drink that holds particular importance in the winter.
- Destany and They Are All of Me shares her recipe for low-fat healthy smoothies that taste just like dessert.
- Lauren at Hobo Mama offers a nut-buttery, chocolatey treat that tastes indulgent while being grain- and sugar-free. You can also find Hobo Mama on Facebook.
- Jennifer at Hybrid Rasta Mama shares a super easy, fix it and freeze it Curried Lentil Soup In A Jar! You can also find Jennifer on Facebook.
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