Sometimes the hardest part about a fast is not waiting until it’s time to eat, but deciding what to eat when it’s time. A few of you have asked for smoothie recipes and we’ve asked chef Stephanie Krizman to give us some of her original combinations. The recipes below contain a great variety of fruit and use Manuka honey or green grapes to add sweetness. They also contain flax seeds and aloe vera, which will help you increase your intake of healthy fats and vitamins and minerals, respectively.
Yield: 16 oz per recipe
Berry Bomb Smoothie
Berries are known for reducing your risk of heart disease, given they are a good source of polyphenols, micronutrients, and fiber. Blueberries can reduce neuroinflammation and oxidative stress in the brain and are associated with slower rates of cognitive decline. Blackberries may improve insulin sensitivity and improve your metabolic health, while strawberries contain fisetin, which has anti-aging, anti-inflammatory, and cholesterol-lowering effects. Bananas contain potassium, which lowers blood pressure and reduces your risk of stroke and heart disease. Flax seeds help with blood sugar and blood pressure control, while chia seeds help with weight loss and are also anti-inflammatory.
1⁄3 cup frozen blueberries
1⁄3 cup diced organic strawberries
1⁄3 cup frozen raspberries
1⁄3 cup blackberries
1 whole, peeled banana
1⁄2 cup whole milk kefir
1⁄3 cup pomegranate juice
1 Tbl manuka honey
1tsp ground flax seed
1tsp ground chia seeds
Place all ingredients in a blender and puree until smooth and creamy.
Tropical Island Smoothie
Coconut is known for its antiviral and antioxidant properties and for helping prevent Alzheimer’s disease. Pineapple may alleviate symptoms of bronchitis and sinusitis, and it’s high in vitamin C, which helps your body absorb iron. Mangoes are good for your skin, gut and brain.
1⁄3 cup fresh coconut meat
1 cup diced pineapple
2 whole, peeled bananas
1 cup diced, frozen mango chunks
1⁄2 cup whole milk kefir
3 Tbl ginger juice
1 Tbl manuka honey
Place all ingredients in a blender and puree until smooth and creamy.
Green Rejuvenator Smoothie
Apples are a good source of Vitamin C. The help you feel full and might even cause you to consume fewer calories. Kiwis are an even better source of Vitamin C , which supports the function of your immune system and may help you feel less tired and fatigued. Aloe vera is anti-inflammatory and it’s known for its anti-aging effects. Cucumbers contain lots of water, which will help you stay hydrated.
1 diced green or yellow apple (skin on)
1 peeled and diced kiwi
1⁄4 cup aloe vera pulp
1 cup washed green grapes
1 Tbl chopped mint
1⁄2 cup peeled, deseeded cucumber
1⁄2 cup ice
Place all ingredients in a blender and puree until smooth and creamy.
Almond Joy Smoothie
Almonds are high in magnesium, a mineral associated with better sleep. Bananas contain potassium, which lowers blood pressure and reduces your risk of stroke and heart disease. Flax seeds are a great source of healthy fats and are associated with improved blood sugar control and reduced blood pressure.
2 Tbl almond butter
2 Tbl roasted cocoa nibs
1 cup coconut- almond milk
1 whole, and peeled banana
2 Tbl manuka honey
1 Tbl ground flax seed
2 tsps nutritional yeast
1 cup ice
Place all ingredients in a blender and puree until smooth and creamy.
Avocado Basil Smoothie
Studies have shown that avocados can improve heart health, and have positive effects on body weight and healthy aging. Pears have antioxidant and anti-inflammatory activity and are associated with improved gut health, reduced constipation, and reduced risk of ulcers. Ginger is known for its antioxidant and anti-inflammatory properties and it may also prevent cancer. Turmeric has anti-cancer effects and may improve symptoms of inflammatory bowel syndrome.
1 cup diced, ripe avocado
1 ripe, bartlett pear diced
6 Tbl ginger juice
1 Tbl peeled and sliced fresh tumeric root
1 Tbl chopped basil leaves
1 Tbl manuka honey
1 Tbl fresh lime juice
1⁄2 cup ice
Place all ingredients in a blender and puree until smooth and creamy.
