In a single smoothie, holds endless possibilities of flavors and nutritious combinations. So many ingredients can be easily blended up in a quick smoothie; offering power-packed nutrition in a glass.
Here are seven super foods that can be added to your smoothie recipes today.
Super Food #1: Dark Leafy Greens
These vegetables are packed with vitamins A, C, E and K, minerals, and an abundance of phytochemicals so vast that nutrition professionals are still trying to uncover all of their goodness. All the dark leafy greens top the list of the most nutrient-rich vegetables.
They are also rich in fiber which help keep you full and satisfied between meals.
If you are new to green smoothies, I would recommend starting with spinach which has a lighter, slightly sweet flavor when blended.
Super Food #2: Oats
Oatmeal can be easily be pulverized into a fine powder with a few pulses of your blender. Adding oats to your smoothie provides you with more fiber and bulk in your smoothie helping to keep you full and satisfied.
Oats are what’s being called a Resistant Starch; which is a kind of carbohydrate that shifts your body into fat-melting mode. This helps you burn nearly 25% more calories a day. Meanwhile, you’ll eat about 10% fewer calories—simply because you’re not as hungry (foods containing Resistant Starch are quite filling)—so you end up eating less overall.
Super Food #3: Healthy Fats
One of the best examples of healthy fats that can be blended in a smoothie is avocados. There’s no reason to be afraid of eating fats—as long as they’re the right fats.
Oleic acid, a compound in avocados’ healthy monounsaturated fats (MUFAs), may trigger your body to actually quiet hunger. Stick to a quarter or a half of an avocado per smoothie and watch that belly fat melt away. The creamy fruit is also packed with fiber and protein. Blending avocados in a smoothie can add a pleasant, velvety texture to any smoothie recipe.
Nuts like walnuts, almonds, cashews, and pistachios are also a good source of healthy fats. Just add the nuts to an empty blender and grind until smooth. Then add your other favorite ingredients.
Super Food #4: Berries
There’s a huge punch packed into these tiny berries. They contain antioxidants which fight oxidative stress caused by free radicals that can lead to illness. These antioxidants including anthocyanin and quercetin give berries their vibrant color and help reduce inflammation in the body.
Berries are also mostly water so they are very effective in weight loss by bumping up the volume with less calories. They also contain vitamin C which improves immunity function. Vitamin C is also largely responsible for the health of collagen, which helps maintain cartilage stores and aids in joint flexibility. Eating vitamin C–rich berries will contribute to radiant skin and healthy hair, and may reduce the risk of arthritis, cataracts, and macular degeneration.
Super Food #5: Bananas
Bananas are truly a super food and are perfect for smoothies. They add bulk and sweetness to any smoothie. They also add 12.5 grams of that good Resistant Starch as long as they are newly ripened. They longer they ripen; the less Resistant Starch remains.
Bananas are great mood-boosters that contain high levels of tryptophan which is converted to serotonin in the brain.
They also aid in digestion by acting as a prebiotic stimulating the growth of friendly bacteria in the bowel. In addition, they can provide relief from acid reflux symptoms by working as a natural antacid.
Super Food #6: Citrus Fruits
There’s an entire family of tasty citrus fruits such as oranges, grapefruit, tangerines, lemons, and limes. These fiber-rich foods (especially grapefruit) might even control appetite and aid in weight loss. No doubt, that’s a powerful combination…especially for such a low-calorie food.
Australian studies have shown that citrus fruits are some of the most filling foods; further aiding in weight loss. And we haven’t even covered the enormous amounts of vitamin C to aid in disease prevention.
Super Food #7: Seeds
Three of the most popular seeds today are chia, flax, and hemp. Each have there own amazing benefits. But what they have in common is their high levels of omega-3 fatty acids and fiber.
Each seed can be easily blended in a smoothie and actually acts as a natural thickener giving them a nice texture. But this thickening property also works to bind to and remove toxins and fat from the body.
This is certainly not an exhaustive list of super foods but these are especially easy to blend in a smoothie and get you started. And to get you started even faster; try this delicious super food smoothie recipe today.
Banana and Kale Super food Smoothie
Servings: 1 • Size: 1 smoothie
Calories: 220 • Fat: 10 g • Carb: 30 g • Fiber: 8 g • Protein: 8 g • Sugar: 14 g
Sodium: 158 mg • Cholesterol: 0 mg
- 3/4 cup unsweetened vanilla almond milk (Almond Breeze)
- 1 pitted date (as a sweetener)
- 1 tbsp raw shelled hemp seeds (or seeds of your choice)
- 1/2 ripe medium banana
- 1/2 tbsp chia seeds
- 3/4 cup baby kale (or spinach)
- 1 cup ice
Blend all ingredients until smooth. Enjoy!