The number one goal of anyone willing to eat healthy should be to meet the goal of at least five serves of fruits and vegetables daily. Yet, for many people including enough greens in their diet can be challenging, be it for lack of time, ideas or motivation.
If you’re among those struggling to reach this important objective on a regular basis, here’s an idea for you. How about getting 2-3 serves of fruits and vegetables all from a quick and easy snack?
Whenever I’m in a hurry or feel I haven’t been eating very well during the day, my go-to recipe is a nutritious green smoothie composed like this:
– Some leafy greens: this could be anything you like or find convenient, from watercress to frozen spinach
– Some creamy fruit like banana, mango or papaya
– Some sweet fruit like pineapple
– Some berries, to boost your antioxidant intake
– Some seeds or nuts: I like adding a spoonful of flax or chia seeds to meet my daily needs of omega 3 fatty acids
For a light and healthy smoothie, you can simply use water.
Instead, if you want to boost your protein and calcium intake, soy milk is a great option too (especially if unsweetened or low in sugar).
But if you’re not into green smoothies, you can still prepare a delicious combination full of the local fruits you prefer. In some cases, smoothies can be so tasty that you could also use them as a healthier (but still delicious) alternative to desserts.
If you like soursop, try this recipe for an ultra-creamy smoothie.
Pineapple, soursop and mint smoothie Ingredients (serves two):
– 200 gr pineapple,
– 200 gr soursop,
– one mint leaf (more if you prefer),
– water
Directions:
1) Blend all the ingredients together until they become smooth.
For a creamier and fresher smoothie, freeze your fruits the day before and blend them from frozen.
Tip: are you having enough omega-three fatty acids? To be on the safe side, you can always include a spoonful of chia or flax seeds in your smoothie.
For a creamier and fresher smoothie, freeze your fruits the day before and blend them from frozen. Picture: CONSCIOUSCLEANSE
To be on the safe side, you can always include a spoonful of chia or flax seeds in your smoothie.
Picture: HAICHIEM
For a light and healthy smoothie, you can simply
use water.
Picture: GARDENINTHEKITCHEN
