Dreamy Almond Butter Smoothie

Almonds are the world’s most popular tree nut and luckily for us they are absolutely delicious in smoothies!

Almonds are native to the Middle East although now the USA is the largest producers of these tasty nuts which are jam-packed full of nutrients.  To further understand almonds impressive nutrient profile, this is what a one-ounce serving (28g) gives you:

  • 3.5g fiber
  • 6g protein
  • 14g fat (9g which are monounsaturated)
  • Vitamin E
  • Manganese
  • Magnesium
  • And only 161 calories from this small handful!

Almonds are anti-inflammatory.  The antioxidants in almonds are also quite impressive which help fight aging and diseases such as cancer.  Although it is important to know that most of these powerful antioxidants come from the brown outside layer of the almond (the skin) so eating blanched almonds will not help provide you the antioxidants you’re looking for.

Also did you know that almonds also help lower rates of heart disease and Alzheimer’s disease from the amount of Vitamin E they contain protecting the body from oxidative damage.

Almonds are also a great choice for people with diabetes because they help regulate the blood sugar by being low in carbs and from the amount of healthy fats and protein they contain.  Magnesium is a mineral that is involved in hundreds of processes within the body and improves insulin function and the metabolism, so if you think that you are going to gain weight from eating almonds regularly it is actually quite the opposite.

And guess what?  If you are suffering from high cholesterol levels, almonds will be your new best friend!  They are named to be one of the top cholesterol lowering foods, so if you are at risk for heart disease, you’ll be wanting to incorporate an almond spinach smoothie into your morning routine!

I hope you enjoy this delicious nutrient dense smoothie and begin to add almonds regularly into your diet!

 

Creamy Almond Butter Smoothie

Dreamy Almond Butter Smoothie

  • Servings: 2
  • Difficulty: Easy
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Ingredients

  • 1/2 – 3/4 cup lite canned coconut milk – carton is also good (to desired thickness)
  • 1.5 to 2 frozen bananas with 2 ice cubes or 1.5 to 2 fresh bananas with 5-6 ice cubes
  • 2-3 tbsp almond butter
  • 1 handful fresh spinach
  • 1/4 to 1/2 tsp cinnamon (to taste)

ADD ONS (OPTIONAL):

  • 1/2 – 1 tsp vanilla
  • 1/2 cup frozen raspberries or blueberries
  • 1 scoop of vanilla protein powder
  • 1/4 cup rolled oats

Directions

  1. Add all the ingredients into a blender and blend on high for 20-30 seconds.  I use my ninja blender and it blends to a very creamy consistency.
  2. Enjoy in the morning with a granola bar, breakfast muffin, or on the go!

    TIPS:  You may need to add in a bit more liquid in the form of more canned coconut milk, plant milk, or coconut water if it is too thick.  If you like it thick then you can have it in a smoothie bowl with some fresh fruit and granola on top!

Tropical Raspberry Orange Smoothie

Let’s talk about oranges!  Oranges are such an amazing fruit which are low in calories, packed with nutrients, fight aging and prevent diseases.  Oranges should be a regular food in everyone’s healthy diet for many reasons.

Oranges are one of the most popular fruits in the world because of their natural sweetness.  They are most commonly enjoyed in their natural state while also being used in smoothies, jams, jellies, salads, and baking.  Looking at an orange’s nutrient profile, it is understood that they offer a range of health benefits.

Per every medium orange (approx. 154g):

  • 80 calories
  • 0g fat
  • 19g carbohydrates (14g sugar and 3g dietary fiber)
  • 1g protein
  • 250 mg potassium
  • 130% of your vitamin C needs for the day
  • Orange are packed full of other minerals and vitamins which are associated with boosting the immune system
  • Oranges also contain choline which helps with muscle function, sleep, learning and memory.

Oranges promote healthy, clear skin.  The antioxidant vitamin C, when eaten in its natural form (an orange) helps the formation of collagen in the skin which directly contributes to a youthful healthy glow.  Vitamin C helps fight against the sun’s damaging rays and pollution in the air which accelerates the skin’s aging process.

Oranges are full of antioxidant properties such as vitamin C and A which help to combat free radicals which promote cancer growth.  According to these studies done in Japan, mandarin oranges help fight liver cancer partly because of their vitamin A minerals.

While also containing a high amount of potassium which is proven to manage blood pressure levels, oranges also contain soluble fiber which aid in heart health.  Those who are a type-1 diabetic can greatly benefit from eating oranges as high-fiber foods help lower blood glucose levels as well as type-2 diabetics also may have improved blood sugar and insulin levels.

Oranges help relieve constipation because of their dietary fiber and digestive juices.

So why not include oranges in your daily diet?  Or better yet, make this delicious tropical raspberry orange smoothie to help protect against cancer, give you clear skin and keep your digestion on point.

Tropical Raspberry Orange Smoothie 2

Tropical Raspberry Orange Smoothie

  • Servings: 2
  • Difficulty: Easy
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Ingredients

  • Juice squeezed from 1 orange
  • 1 cup raspberries (frozen to get a colder smoothie)
  • 1 ripe banana
  • 1 cup coconut milk (lite canned coconut milk for creamier smoothie – you can use cartoned coconut milk)
  • 1 tbsp chia seeds
  • 4-6 ice cubes
  • 1 to 2 medjool dates to sweeten if you’d like (optional)

Directions

  1. Add all the ingredients into a blender and blend on high for 20-30 seconds.  I use my ninja blender and it blends to a very creamy consistency.
  2. Enjoy in the morning with a breakfast burrito, tofu scramble or on the go!

Vanilla Latté Protein Smoothie

Raise your hand if you’re a coffee lover, I know I am!  It is so comforting waking up in the morning to brew a nice cup of jo and start your day.  But is it good for you?  Caffeine is an addictive drug so surely it does not benefit your health… or does it?

Coffee is one of the most popular drinks in the world and as it turns out making coffee a regular daily beverage has loads of benefits to your health.  Coffee has high levels of antioxidants and tons of beneficial nutrients which gives coffee drinkers a much lower risk of serious illness and diseases.

Most people fall in love with coffee during their college and university years in western culture because it can help people feel less tired, increasing their energy levels.  Coffee contains a stimulant called caffeine which is the most popular psychoactive drug in the world, meaning it changes your brain function (ie. mood, behaviour, cognition, and perception).  When caffeine enters your bloodstream and makes it way up to your brain it actually increases the amount of neurotransmitters firing (such as norepinephrine and dopamine) which improves various aspects of brain function including reaction time, energy levels, and memory.

Coffee drinkers also have a much lower risk of type 2 diabetes.  In many studies done including one from Harvard School of Public Health (HSPH) “the researchers found that the participants who increased their coffee intake by more than one cup a day (on average, an increase of 1.69 cups per day) over a 4-year period had an 11% lower type 2 diabetes risk over the subsequent 4 years, compared with people who did not change their intake”.  Other studies have shown an average of a 23% to 50% lower risk of type 2 diabetes.

Studies on coffee have also shown to lower risk of Parkinson’s disease and the stimulant caffeine in coffee also helps those who already have Parkinson’s disease control their movement.  Although it is important to note that those who drink decaf do not have a lower risk of Parkinson’s.

Research has shown that coffee drinkers have a 40% lower chance of developing liver cancer and for those who drink alcohol, coffee consumption can also lower the chances of liver disease by 22%.

Coffee has a ton of antioxidant properties.  In the standard western diet studies have shown that people get more antioxidants from coffee than from fruits and vegetables combined!  Decaf and regular also seem to have the same antioxidant levels.

So now you can enjoy this vanilla latté protein smoothie in the morning or before a workout and all the added benefits that coffee gives your body!

Vanilla Latté Protein Smoothie

  • Servings: 1
  • Difficulty: Easy
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Ingredients

  • 1/4 cup vegan vanilla protein powder (I use tropeka)
  • 1 tsp or tbsp of instant coffee (depending how strong you’d like it)
  • 1 cup oat milk or any other plant based milk you desire
  • 1 ripe banana (frozen for colder smoothie)
  • 5-6 ice cubes
  • 1 to 2 medjool dates to sweeten if you’d like (optional)

Directions

  1. Add all the ingredients into a blender and blend on high for 10-15 seconds.  I use my ninja blender and it blends to a very creamy consistency.
  2. Enjoy in the morning or afternoon to give yourself a little boost of creamy deliciousness!