3 NUTRIENT RICH & ENERGIZING SMOOTHIE RECIPES TO BOOST YOUR DAY

Feb 16, 2018 | NUTRIENTS, smoothie

3 NUTRIENT RICH & ENERGIZING SMOOTHIE RECIPES TO BOOST YOUR DAY

Over the years, smoothie trends have waxed and waned, but they’ve never truly left us. It could be their vast health benefits or maybe they’re just fun to make. Either way, they’re here to stay. If you could use some smoothie inspiration in your life or maybe just a change in your diet routine, we’ve got just the thing for you! Smoothies galore! Smoothies can be a quick and simple way to incorporate more daily vitamins into your diet. They can even provide a meal replacement with the right ingredients. We’ll share with you, some nutritious favorites to add to your smoothie repertoire.

The Banana Almond Flax

This smoothie is a fantastic breakfast replacement if you’re in a hurry but still want optimal sustenance and satiety. It has potassium, magnesium, vitamin E, omega-3 fatty acids and plenty of fiber to help maintain a stable blood sugar level. Blend and enjoy immediately! Add water or additional almond milk to achieve your desired thickness.

1 ripened banana (frozen or fresh)
2/3 cup almond milk or milk of choice
¼ cup almonds
1 Tbsp flax seed (ground)
1 Tbsp Honey
2 Tbsp rolled oats
Ice cubes (optional)

The Super Berry Blitz

Everyone loves berries, so this is an oldie but goody. It’s loaded with antioxidants, vitamin C, K, B6, potassium, fiber, phosphorus, selenium and zinc. Blend and enjoy!

– 1/3 cup strawberries (frozen or fresh)

1/3 cup blueberries (frozen or fresh)
½ banana
2 Tbsp rolled oats
1 Tbsp cashews
1 cup almond milk, water, or milk of choice
3 ice cubes

The Glycemic Friendly Green Smoothie

Calling all avocado lovers! This one may not be on the sweeter side but it has a creamy delicious flavor all its own! It has plenty of potassium, fiber heart healthy monounsaturated fatty acids, niacin, zinc, vitamins A, C, E, K, calcium, folic acid and some iron. This low-glycemic smoothie has less sweet fruits but is packed with healthy fats and yummy greens.

½ of a medium peeled cucumber
½ of an avocado
1 cup spinach or leafy green of your choice
1 Tbsp almond butter
1 Tbsp Hemp or Chia seeds
1 small piece of peeled ginger root
½ teaspoon ground cinnamon
2/3 cup water or milk of choice
4 ice cubes

Feel free to mix and match your favorite items. Get creative by adding protein powder, powdered greens, or any other nutrient rich additives. If you’re looking for a lighter and thinner smoothie use water or coconut water, and if you like it thick then you can use nut milks or cow’s milk. If you use frozen items you can omit ice cubes but if you’re using all fresh items, ice cubes are recommended. Always remember that when it comes to smoothies, the possibilities are endless! Cheers!

5 SIMPLE WAYS TO GET MORE NUTRIENTS INTO YOUR BREAKFAST

Feb 14, 2018 | healthy eating, Independent Living, NUTRIENTS

5 SIMPLE WAYS TO GET MORE NUTRIENTS INTO YOUR BREAKFAST

We’ve all heard that breakfast is the most important meal of our day, but how beneficial can it be if we don’t incorporate nutritious ingredients? Breakfast is often a sweet or carbohydrate-rich meal consisting of pastries, shakes, yogurt parfaits, or cereals. Although these can be yummy, they oftentimes can’t offer the nutrition content that’s needed to support your energy until lunchtime. Expanding your options by incorporating nutrient valuable, energy-sustaining items can be easier than you think. Oats, for instance, are a great alternative to sugary cereals. Eggs can be a protein-rich breakfast favorite and there’s a variety of ways to prepare them. Veggies can also be easily added to any dish. Eggs with veggies are even better and they’re a match made in heaven. Who knew breakfast could provide a much-needed opportunity to boost your metabolism and fit in that daily serving of goodness? In order to make the most out of your breakfast, here are a few tips to jumpstart your morning.

1. DICE YOUR FAVORITE VEGGIES AND FREEZE THEM

When you prep veggies and store them in the freezer, it makes it so easy to add them to scrambled eggs throughout the week. You can slice bell peppers, mushrooms, tomato, or chop broccoli and cauliflower, throw them in the freezer bag and consider yourself prepped.

2. ADD GREENS AND OATS TO YOUR BREAKFAST SMOOTHIE

When time is limited, we all love a good fruit smoothie! There’s no harm in adding a cup of spinach or kale to increase the vitamins. The flavor will remain fruit forward but you’ll gain valuable nutrients. Additionally, 2 tablespoons of rolled oats will provide fiber to help maintain glucose levels. What do you have to lose?

3. CHANGE YOUR MIND ABOUT “EGG SALAD”

We don’t mean the traditional mayonnaise-based sandwich kind. Picture more of a salad built around your morning eggs kind. This can include scrambled eggs in a bowl with your favorite greens and light dressing, or a delicious salad with a fried egg on top utilizing the yolk as your dressing. Trust us, it’s delicious!

4. SWAP HASH BROWNS FOR BAKED SWEET POTATOES

This is a simple swap. Try not to restrict your ideas about sweet potato to thanksgiving’s candied yams. Savory style breakfast sweet potatoes are a great way to get a good source of Vitamin A in the form of beta-carotene. They also have vitamin C and B vitamins. Simply dice them into cubes, toss in olive oil, sprinkle with your favorite seasoning and throw them on a baking sheet to cook at 375•F for 25-30 minutes. Enjoy!

5. LEARN TO MAKE A QUICHE, IT’S EASIER THAN YOU THINK

This is a savory concoction can be served hot or cold and can last for several days in the fridge. Grab a premade pie crust from your grocer’s freezer section; whip up some eggs, dice up some veggies, add a pinch of your favorite cheese, chop some spinach, throw it in the oven and you’ll have a satiating balanced breakfast to look forward to!

Finding interesting ways to change your breakfast routine can have some major benefits to your health and wellbeing. So give those pastries a break and try something new! It may take a few extra minutes but we can assure you, it’ll be worth it!