Recipe 3 nutritious smoothies for the summer
1. Banana smoothie with peanut and butter
KBZHU: 244/11/11/27
This winning combination of bananas and peanut uses several tricks to create creamy smoothies that are so delicious that it can turn into a dessert. Two key ingredients of a richer smoothies are frozen fruit and ground Chia seeds. To quickly make a smoothie, have a frozen bananas. Peel the banana, break it into 6 pieces and store in freezer in an airtight container or bag. Grinding Chia seeds in the first step of this recipe increases their thickening ability, plus you get some plant omega-3.
Ingredients
2 teaspoons Chia seeds
1 Cup nonfat yogurt
1 frozen medium banana
2 tablespoons of mixture of peanut and olive oil
Cooking
Add the Chia seeds dry in a blender (do not add in a wet blender, otherwise they will stick to the sides) and grind into a powder for about 30 seconds. Turn off the blender. The Chia seed powder may stick to the lid and the walls of the blender; knock or scrape sides with a spatula to condense it down.
Add yogurt, frozen banana slices, peanut butter mixture and vanilla. Mix for 60 seconds. Stop and clean the blender by moving the pieces that are not mixed. Mix until smooth, 30 to 45 seconds.
2. Chocolate smoothie with Chia for diabetics
KBZHU: 198/6/8/31
Satisfy sugar cravings with this rich chocolate smoothie with Chia is perfect for Breakfast, snacks or even a healthy dessert! Chia pudding with cinnamon and a layer of thick peanut butter and chocolate smoothie, naturally sweetened with bananas. Although it sounds rich and decadent pleasure, it contains anti-inflammatory ingredients that also help to reduce blood sugar levels, such as Chia seeds, cinnamon and cocoa powder.
Ingredients
½ Cup almond milk (similar to regular milk, any other milk)
2 tablespoons Chia seeds
½ Teaspoon cinnamon
The 1.5 medium frozen bananas, cut into slices
2 tablespoons cocoa
2 tablespoons peanut butter with pieces of peanuts
Cooking
In a medium bowl, combine the milk, Chia seeds and cinnamon. Let stand at least 10 minutes so Chia seeds swell and absorb the liquid.
Mix the banana, milk, cocoa powder and peanut butter powder in a blender. Puree until well mixed.
Divide the Chia pudding between two glasses. Pour over the smoothie and serve immediately.
3. Smoothie with cheesecake and blueberries
KBZHU: 376/26/11/46
Smoothies are a great way to consume many nutrients in one meal, especially if you're on your way. They can also contain sweet syrups and fat if you're not careful when taking a cocktail away from home. To feel good and eating nutritious smoothie, do not visit the store and make this tasty version of the smoothie at home.
Frozen blueberries are very sweet and contains a lot of antioxidants. It also makes this cocktail very cold and frosty without using ice. Studies show that daily consumption of blueberries may reduce blood pressure through production of nitric oxide.
Greek yogurt and avocado duet lend a rich, creamy texture and also contain healthy fats, fiber and lots of protein to support you in good shape. Make this cocktail for a sweet Breakfast or divide it in half for a healthy snack or dessert.
Ingredients
1 Cup frozen blueberries
½ Small avocado
¾ Cup non-fat Greek yogurt
½ Cup skim milk
1 teaspoon vanilla
1 teaspoon of honey
½ Lemon (squeeze the juice)
Cooking
Add all the ingredients in a blender and grind to a fine smoothie. You may need to add more milk to get this consistency.
