The American Cancer Society recommends 2 ½ cups of fruits and vegetables for the prevention of cancer.
If you are like me, that is an almost impossible feat to achieve, because just crunching on vegetables and even some fruits is not so much fun.
But then smoothies come to the rescue and makes life so easy and even yummy for people like me.
Smoothies contain all the beneficial fibers unlike juice and you can incorporate just about anything vegetable into it without having to worry about the raw taste.
It has lower sugar content since you get to use fruits as sweeteners and you also can mask the raw vegetable taste with whatever works for you.
I love smoothies and it’s deep because they helped me overcome my fear of vegetables. I used to hate eating veggies as a young child.
I could go a whole day without food if all of that day’s meals contain any form of vegetables.
But then I met smoothies and voila! The story changed. Then I started to realize how much I have missed by refusing to take veggies.
So I understand first-hand what I have to go through as a mother just to make my kids take their veggies.
Now I make sure my children don’t have to learn the hard way.
Great for busy Moms
I know as a mother you are trying to make your child understand how important taking veggies regularly can serve their growth and health.
It is hard because children have a way of making you want to just give up and obey whatever they want.
The rationale is; ‘I’d rather have him eat something, anything, than have him starve’.
And even as adults as much as you know the importance of these greens. They are not as inviting as other not so beneficial foods around us.
So how can we blame kids for wanting something that looks and tastes better?
Homemade fresh Smoothies
I love smoothies even more because it allows you to take these greens fresh and with the fibers which we know have most of the benefits.
The best way to know exactly what goes into your smoothie is to make your own right in your very own kitchen. Store-bought smoothies may not be as healthy as they look.
Making your own smoothies also make life so much fun because you get to become creative the moment you start loving it.
You could throw anything in, try different flavors, textures, consistency, and colors.
Smoothies make it easy to feed your kids vegetables without them even noticing it, this part just makes life easier for me.
Variety of choice flavors
It can only get better with smoothies. You also get the entire fruit or veg right in. and it just tastes yummy.
Over the years I have come to love a lot of amazing recipes of smoothies with their many benefits.
As a parent, I know how it dawns on you the stress your mother must have gone through just to make you eat something healthy when you finally have your own children.
I’m really sorry for how I treated my mum back then before she introduced me to smoothies. But then I just needed to change the story.
Being a working mom and not having enough time to sort things out, there is a lot to get done and so little time.
Here are some tips I have found to really help;
Having frozen fruits smoothie base really is a time saver. I have found that it is easier to just toss into the blender something already frozen than to have to add ice cubes that will water down the smoothie.
All you need is to prepare ahead some fruits like banana, mango, pineapple, berries. I find that freezing overripe banana works super fine.
Having nonfat Greek yogurt on hand is also another fun an easy way to save time.
It is the best source of protein, Calcium and vitamin D to add a boost of energy to your smoothies, improve your bone health and ward off hunger.
Except of course you want a dairy-free smoothie. In that case, you could go for almond, soy milk or coconut milk.
It is best to make smoothies as a meal replacement rather than in addition if you are looking to lose some weight.
I’m always on the lookout for healthy easy to make and yet yummy smoothie recipes. This mango avocado smoothie is a real deal.
I love adding avocado to smoothies because they are a source of healthy fats and don’t taste bad so I won’t have to explain the contents.
I love organic a lot so I try to do organic whenever I get the chance.
So for this recipe, if the mango is out of season, you don’t have a choice but to go for store-bought frozen mango chunks.
One way to ensure the creaminess of your smoothies, (I just love creamy) is to freeze the juice you use so you don’t have to use ice if any.
Avocado Mango Smoothie;
So for this recipe, you’ll need;
- I cup frozen mango chunks
- ½ banana
- 1 cup pineapple juice ice cubes
- ½ cup nonfat Greek yogurt or almond milk ( regular milk or coconut milk)
- ¼ avocado
Blend everything on high in the blender and add more of any one of the ingredients to suit your taste.
Serve and enjoy
Avocado banana smoothie
- ½ avocado
- 1 banana
- ½ cup nonfat Greek yogurt
- ½ cup almond milk (regular or coconut milk)
- ½ tablespoon honey
Blend all ingredients in a blender and serve yummy.
Benefits of smoothies;
- Improves digestion; smoothies come with all the goodness and awesomeness of the fruit because no part of it is lost. It is rich in fiber which enhances digestion.
- Boost the immune system; many fruits and vegetables contain healthy immune-boosting phytonutrients, minerals, and vitamins like vitamin C and Beta-Carotene.
- Improves skin health; smoothies that contain fruits and vegetables rich in Vitamin C, A and carotenoids help with skin health. These nutrients fight free radicals in the body and reduce signs of aging.
- Enhance weight loss; smoothies are a healthy swap for a whole meal and keeps you full enough to not crave unhealthy snacks. This, in turn, reduces calorie intake leading to weight loss.
- A good source of anti-oxidants; smoothies contain anti-oxidants that fight free radicals and thus ward off different forms of diseases from the body.
- Reduces blood sugar levels; smoothies contain fruits and vegetables full of healthy vitamins and minerals with less sugar. It curbs the feeling to crave processed sugar that is harmful to the body.
- Rejuvenates the body; green vegetables contain chlorophyll that replenishes and rebuilds red blood cells thereby renewing the body system.
- Good for the heart; smoothies are rich in antioxidants which lowers cholesterol levels and thereby reduces the risk of cardiovascular diseases.
- Enhances absorption; some healthy foods are not easily absorbed into the body so smoothies that contain some beneficial spices and fruits aids nutrient absorption into the bloodstream.
- Hydrates the body; taking the required amount of water for the day is not an easy task. So it helps to make water the base of your smoothies if water doesn’t taste too good and get some water for hydrating.
- Helps to cultivate more healthy habits; if you have succeeded in taking a healthy breakfast for the day, chances are, you will less likely to mess it up by taking unhealthy snacks and missing your yoga class.
You can make your own tweaks to fit your taste and texture. The variations of smoothies are absolutely endless and they are super healthy. Like healthy dessert in a cup.
I’m a fan of the smoothie meal swap, it helps me get into shape whenever I have ignored my healthy eating lifestyle for a while.
Smoothies are a good breakfast to start the day, can work well as lunch and even snacks both as night snacks and the calories are healthy.
Check out more smoothie recipes here.