posted by: Candace Lawhon
One thing that I have been thinking a lot about lately is what my body needs to be taking in every single day. After doing a lot of research, I have found one smoothie (inspired by my aunt in Dallas, TX) that seems to do the trick. There are so many foods out there that are good for you that you should be taking in regularly. But the contents of this smoothie, are what I believe to be some of the most important food items you can bring into your body every day. Here is how it is made!
Handful of Frozen blueberries
5-6 Frozen strawberries
Half a banana sliced
1 scoop Whey protein
Handful of spinach leaves
1 TBS Ground flax seed meal
2 large spoonful Low fat – yogurt (I like vanilla flavored)
¼ cup ACAI berry juice
Pinch of Sliced almonds (these are optional. I don’t particularly care for the consistency of nuts in my smoothie so I like to eat a handful on the side instead)
The ingredients above may seem a little silly to try to throw all together in one blender but maybe not as silly as the idea of drinking the contents afterward…and that’s where you would be wrong my friends. This smoothie is not only delicious, but each ingredient is packed with vitamins and minerals your body needs. In addition to being super healthy, it is pretty cheap considering how many smoothies these ingredients will make you. Below are the nutrition facts of the ingredients along with what I paid for them at my most recent trip to the store.
Frozen Blueberries-$3.99/bag: full of antioxidants that help the body fight off unwanted diseases and toxins to help build the immune system. Blueberries are also great for cardiovascular strengthening as they provide 38% more free radical fighters than red wine. For more information on these nutritional fruits, browse this website.
Frozen Strawberries-$2.49/bag: These berries are packed with vitamins and minerals that can help to build the immune system. Just to name a few, vitamin C, vitamin b12, vitamin b5, vitamin b6, and vitamin K. Strawberries are also rich in dietary fiber and when eaten regularly, can be used as an anti-aging regimen. Check out this website to find out more.
Bananas-$1.15/lb(3 bananas = $0.62): Although rumors float around that bananas are not that healthy for you, I would like to take a moment to disagree and tell you, the rumors are not true. Bananas are an excellent source of potassium and manganese. These fruits can provide tons of energy, which is why this fruit is usually an athlete’s first choice. Two bananas can provide enough energy for a 90-minute work-out. In addition, bananas can help boost our kidneys, help with our memory, and our cardiovascular health. Find out more here.
Whey Protein Powder-$11.97 (this will make about 30 smoothies): Whey protein is a powder protein from a cow. Protein is essential for the body as it helps to repair and rebuild muscles. For those of you that work out often (and I strongly encourage a normal work out routine even for those of you that eat super healthy) protein is necessary to help our bodies maintain the strength to continue working out. Whey protein is the most nutritious protein available even next to soy. Take a look at this website to find out more.
Organic Spinach-$2.50: Popeye ate his spinach to make him strong, and so should you! Ok, maybe it won’t make you strong right away but the high amount of vitamin k1 will eventually help strengthen the bones in your body, helping to fine osteoporosis or other bone diseases. Spinach eaten daily, really can help you to grow stronger. Learn more about it here.
Flax seed meal-~$4: Although this little grain like sbstance is tiny, it is fearce! Flax seed is full of B vitamins as well as tons of other minerals that are great for your body. Special side note: sugar can be substituted with flax seed meal in some cookies…what’s that? Cookies can be healthy? Sign me up please! To find out more about flax seed, read here.
ACAI berry juice-$3.99: This mighty juice is said to have more than 30 times the antioxidants than pomegranates, grapes, and even blueberries. Drinking this juice daily is a huge immune system booster! Read more about it here.
Almonds (in bulk at Hyvee ($6/lb – I buy just a little baggie = ~$3): These itty bitty but yummy nuts are just a step in the right direction for reducing the risk of heart attack, lowering cholestorol, and cancer prevention. On top of that, almonds are often used or age fighting as it can freshen and rejuvenate the skin. Find out more here.
Yogurt-$2.94: There are some nutritional benefits to yogurt that I will let you look up on your own time. But for me, it is used mostly for the purpose of thickening up my smoothie!
While the prices of these items seem expensive at first (totaling $35.50), it is important to remember that they will make multiple smoothies for you. On average, we spend about $4.50 when we buy a smoothie from a shop and they often lack the proper nutrition. If we consider that we can make 10 smoothies without restocking our ingredients, we can see that we are spending $3.50/smoothie when made at home.
But wait! One batch makes enough for 2 smoothies! So…we are actually making 20 smoothies. Which means we are actually spending $1.77/smoothie, saving us $2.73/smoothie. That adds up my friends!
To make your smoothie, dump all the ingredients into a blender and yep, you guessed it…blend until smooth.
If the consistency is off (i.e it’s too thick or too runny) just add more ingredients. Add more yogurt or fruit if it is too runny and add more juice if it is too thick.
You won’t be sorry. This is will now be my daily breakfast meal. It is fast, healthy, and it makes enough for two. Put one away for later or you can share your healthy breakfast or snack with a friend…another healthy practice for yet another day!