When you don`t have enough time, smoothies are a perfect way to add the necessary nutrients to your diet. Even if you have the time, they are still a great choice because they allow you to mix a completely balanced meal containing the vitamins, antioxidants, minerals you need, as well as healthy fats, if you try this recipe.
This avocado super smoothie is great for breakfast, better than bagels, cereals or pancakes. It can also be a light replacement for lunch or snack, because it gives you the energy you need, making you feel satiated for a long time.
All of the ingredients from this recipe contain important nutrients:
- 1 whole avocado
- ½ cup of organic blueberries
- ½ a cup of fresh pineapple
- 1 cup of fresh kale leaves
- ½ a cucumber
- 1 cup of organic baby spinach
- 1 cup of unsweetened coconut water
- Pour the coconut water into a blender and add the avocado, blueberries, pineapple, spinach, cucumber and kale.
- Blend until you get a smooth texture.
- From this amount of ingredients, you can fill 2 glasses.
- Serve and consume immediately.
Benefits of avocado
Avocados are classified as fruits. They are low in fructose but rich in monounsaturated fat, great for energy. According to research, avocados are very beneficial for the vascular function and healthy heart.
They are also rich in potassium- almost twice the amount found in a banana. Avocados contain around 20 essential nutrients, including vitamin E, B-vitamins, folic acid and fiber.
You can eat the avocado raw, or you can use it as a fat substitute for butter or some other oil.
Avocados are very useful for regulating blood sugar levels and improving cholesterol levels.
If you add avocado to you smoothie, it will help your body absorb the antioxidants it contains. Avocados have beneficial raw fat, which enables the body to absorb fat-soluble nutrients from other food easily and more effectively.
A study from 2005 has discovered that if you add avocado to your salad, you increase the absorption of carotenoid antioxidant molecules by 3-5 times.
Last but not least- avocados are the safest fruit you can buy, because their thick skin protects the inner fruit from pesticides.
Benefits of blueberries
They can reduce the risk of type 2 diabetes and lower cholesterol levels. Blueberries are rich in antioxidants, which makes them great for protection against premature aging. They can also reduce inflammation of the intestines.
Blueberries contain concentrated phytochemicals which fight diseases, prevent cancer, protect your heart, improve immunity and prevent seasonal and other allergies. This fruit is low in sugar, so they maintain insulin levels, but they also add flavor and sweetness to the smoothie.
Benefits of pineapples
This fruit contains bromelain, an enzyme which improves digestion, reduces inflammation and swelling, and it is proven to have anti-cancer properties.
Pineapples are rich in vitamin C, so they support the function of the immune system. They are also a great source of manganese, riboflavin and thiamin, all of them important for production of energy.
Benefits of kale
Only a cup of fresh kale can secure our organism with vitamins A, C and K, as well as copper, calcium, potassium, manganese and fibers. Each serving of kale contains more than 45 unique flavonoids, which have anti-inflammatory and antioxidant properties.
Kale is very rich in sulforaphane and indole-3-carbinol, excellent for fighting cancer. Also, it is found that kale can reduce the risk of at least 5 cancer types, like breast, ovary, colon, prostate and bladder cancer. It contains glucosinolates which break down into compounds that prevent DNA damages.
Benefits of spinach
This green vegetable is rich in many minerals, vitamins and antioxidants, including iron, potassium, calcium, zinc, selenium, folate and vitamin A.
Also, it contains flavonoids which protect the body from free radicals and they have anti-inflammatory properties.
In terms of flavonoids, spinach is a unique source of methylenedioxyflavonol glucuronides, and in terms of carotenoids, it’s difficult to find a better source of lutein and zeaxanthin. The epoxyxanthophyll carotenoids neoxanthin and violaxanthin are also very beneficial components of spinach leaves.
Benefits of cucumber
Cucumbers contains vitamins C, B and K, copper, potassium and manganese, all of them beneficial for avoiding nutrient deficiencies, often caused by the typical American diet.
Cucumber also contains fisetin, an anti-inflammatory flavonol, which promotes brain health. Lignans, polyphenols from cucumbers can reduce the risk of breast, ovarian, prostate and uterine cancer.
95% of the cucumber is water, so it`s great for cooling and hydration, plus it`s an excellent additions in smoothies, especially in summer.
Benefits of coconut water
In Hawaii, the coconut water is called noelani, which means “dew from the heavens.” This clear and light liquid, consisted of 95% water, is extracted from young, green coconuts. Some of the benefits are:
- Rich in enzymes, amino acids, organic acids, antioxidants and phytonutrients.
- Rich in electrolytes and natural salts, like magnesium and potassium
- Low in calories and sugar, still sweet in taste; contains about a fifth of the sugar from apple or grape juice
- Contains enough fibers to moderate absorption
- Rich in cytokinins, plant hormones which have anti-cancer, anti-thrombolytic and anti-aging properties.
- Rich in natural vitamins (especially B-vitamins) which are important for the enzymatic reactions needed by the cells in order to function properly; also it contains minerals and trace elements like iodine, manganese, zinc, sulfur and selenium.
The alkalizing effect of the coconut water is great for correcting the effects that the acidifying foods have on our organism.
Fresh coconut water is excellent for preventing dehydration caused by hard workout, diarrhea and vomiting, because it`s one of the richest sources of electrolytes.
The best part about smoothies is that you don`t need to stick to an exact recipe, you can use whatever ingredients you have on hand. If you have raspberries, use them instead of the blueberries; add kefir or some raw milk if you like; you don`t have coconut water, use coconut oil instead; feel free to add seeds like flax, chia, pumpkin, sesame or sunflower seeds, which are full of fiber.