strawberry smoothie

Berry-Mango Smoothie

Today we are featuring a smoothie recipe created by our friends at Healthsomeness, a great page to find creative and healthy smoothie recipes! This one is delish, let us know what you think!

berry mango smoothie

Ingredients and health benefits

1 cup of frozen mixed berries: strawberries, blueberries, blackberries and raspberries to be precise, all of which are rich sources of antioxidants. One particular antioxidant that they contain in large amounts is vitamin C, perhaps the most well know vitamin. It helps with iron absorption, the healing of wounds and boosting your immune system.

Numerous studies have shown that berries help to reduce mental decline, promote heart health, assist with weight management and can also help reduce cholesterol levels & blood pressure.

1/2 a cup of frozen mango: mangoes contain naturally occurring sugars, which is why they are so delicious. Their sweetness is advantageous when preparing smoothies because you don’t need to add in any extra sugar or artificial sweeteners.

Mangoes, like many other orange coloured foods, are a rich source of vitamin A. This vitamin is important for eye, skin and hair health.

1 cup of spinach: it is important to get at least 3 servings of vegetables a day, and one cup of vegetables counts for one serving. Leafy greens like spinach are mainly made up of water, which is why they are so low in calories. Indeed, a cup of spinach has only 7 calories!

However with that being said, spinach is still very nutrient dense. It is a great source of vitamin K, folate, manganese and iron.

1 cup of coconut water – coconut water is super hydrating and is often used by athletes in place of ordinary sports drinks. Two electrolytes that it contains in large amounts are potassium & magnesium. The former regulates fluid balance and controls electric activity of the heart whilst the latter promotes bone and gut health.

1 tablespoon of chia seeds – when these tiny seeds are introduced into liquid, they swell up and form a thick gel like consistency. This in turn means they make you feel full faster when you eat them.

Nuts & seeds are some of the most nutrient dense foods on the planet because they contain a wide range of vitamins and minerals. This is one of the primary reasons why they are so often recommended by nutritionists.

1 teaspoon of spirulina – this rich green powdery substance is an algae that is an excellent source of protein. You don’t need much in order to reap its benefits, one teaspoonful is enough. Studies have shown that spirulina boosts energy, helps prevent cancer and is good for cardiovascular health.

Preparation

Pour the coconut water into a blender and then add in the rest of the ingredients. Blend well and serve immediately. Enjoy!

How to say "I love you" In Food

There’s nothing that says β€œI love you” quite like homemade breakfast in bed, especially when it’s in the shape of a heart. Here are our top 5 favorite heart-healthy (literally) breakfasts for Valentine's day:

1. Heart-Shaped Sunny Side Up Toast

For the Valentine's Day version of "egg in a hole", use a ~3 inch cookie cutter, and cut out a heart into the center of a piece of whole grain bread (save the hearts for the next recipe!). Lightly toast both sides of the bread. Next, place the empty heart toast in the center of a pan and carefully crack an egg into the empty heart. Place the lid on the pan and cook for about 3-4 minutes until egg is fried. Pair with some berries to add more color to the plate! 

2. Love Toasts

Using a few slices of multigrain toast and your heart shaped cookie cutter, cut out a few hearts. Now get creative! You can go the traditional avocado-toast route with chili flakes, or try spreading peanut butter and bananas. If you’re feeling fancy, try a layer of ricotta cheese and sprinkle with pistachio nuts and honey.

3. Flourless Love Stack

Use your heart shaped cookie cutter on the griddle! Using our flourless banana pancake recipe, simply pour the batter into the cookie cutter to maintain the shape of the heart.

4. Egg Love You

Crack 2 eggs into bowl and whisk. Pour into heart-shaped skillet (we promise you will use this again). Add veggies of choice and allow to cook through on low heat.

5. Heart Smoothie Bowl

Turn a standard strawberry-banana smoothie into a V-day treat. Add 1 frozen banana, 5 large strawberries, 1/2 cup almond milk, 1 teaspoon vanilla extract and a pinch of cinnamon into blender. Blend until all ingredients are evenly distributed with that nice pink color. Pour into bowl and use topping of choice to form a heart! Some topping ideas include: goji berries, coconut flakes, hemp seeds, chia seeds.

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