Healing Smoothies 1 by Dr. Elizabeth Wan is filled with recipes
which teach you how to make smoothies for weight loss, acne, eczema, allergies,
arthritis, diabetes, high blood pressure and urinary tract infections (UTIs). This healthy smoothies recipe book also contains recipes of smoothies for managing menopause,
chronic pain, depression and stress.
Healing Smoothies 1 also
teaches you the vitamins, minerals and other nutrients found in various fruits, vegetables, nuts and seeds so that you
can choose the best ingredients regardless of whether you are making fruit
smoothies, green smoothies or vegan smoothies.
Healing Smoothies 1 Book Excerpt
Smoothie Recipe for Acne
Plum Banana Smoothie
Ingredients
1 cup banana
slices
1 cup plums
slices
½ cup orange
juice
4 ice cubes
(optional)
Instructions
Blend all the ingredients until you get a
smooth consistency. Serve immediately.
Nutrient Notes
Bananas are good
sources of vitamins B6, C and biotin (vitamin H or coenzyme R). Bananas also
contain minerals like manganese, potassium and copper. Bananas are also good
sources of fiber. Bananas have a low glycemic index of 62 which makes them
useful for managing acne. Bananas are also added to smoothies to make them
creamy and to sweeten them naturally.
Plums have a low glycemic index. They are therefore
useful for managing acne since they do not trigger breakouts.
For more smoothie recipes for acne
Banana
Pineapple Smoothie Recipe
Ingredients
1 cup banana slices
1 cup pineapple cubes
½ cup water
1 tablespoon local honey
Instructions
Blend
all the ingredients until you get a smooth consistency. Serve immediately.
Nutrient Notes
Bananas are good sources of vitamins B6, C
and biotin (vitamin H or coenzyme R). Bananas also contain minerals like
manganese, potassium and copper. Bananas are also good sources of fiber.
Bananas are also added to smoothies to make them creamy and to sweeten them
naturally.
Honey, and especially local honey, is used
to relieve allergy symptoms since it contains pollen from flowers in the
patient’s locality. This pollen helps desensitize the patient’s immune system
from the effects of pollen.
Pineapples contain bromelain which is an
enzyme that is also an effective natural allergy remedy since it reduces
inflammation and swelling of the airways.
For more smoothies recipes for allergies
Green Mango Smoothie Recipe
Ingredients
1 cup baby
spinach
1 cup banana
slices
1 cup pineapple cubes
½ cup milk
1 tablespoon
honey (optional sweetener)
Instructions
Blend all the ingredients them until you get
a smooth consistency. Serve immediately.
Nutrient Notes
Bananas are good
sources of vitamins B6, C and biotin (vitamin H or coenzyme R). Bananas are good
sources of potassium which decreases bone loss. Bananas also contain
minerals like manganese and copper. Bananas are also good sources of fiber.
Bananas are also added to smoothies to make them creamy and to sweeten them
naturally.
Pineapples are good sources of bromelain which is an enzyme that reduces inflammation in the joints.
Spinach contains omega 3 fatty acids
which have anti-inflammatory properties that are useful for dealing with the
inflammation associated with arthritis. It also contains some calcium.
Milk is a good source of calcium which is required for healthy bones and joints.
Milk is a good source of calcium which is required for healthy bones and joints.
For more smoothie recipes for arthritis
Banana Oregano Smoothie Recipe
Ingredients
2 cups bananas slices
1 cup strong oregano tea (3 teaspoons dry oregano
and 1 cup of boiling water)
Instructions
Prepare the strong oregano tea by steeping 3
teaspoons of dry oregano in 1 cup of boiling water for 20 minutes.
Add 1 cup of the strong oregano tea to the other
smoothie ingredients and blend until smooth. Serve immediately.
Bananas are good sources of vitamins B6, C
and biotin (vitamin H or coenzyme R). Bananas also contain minerals like
manganese, potassium and copper. Bananas are also good sources of fiber.
Bananas are also added to smoothies to make them creamy and to sweeten them
naturally.
Oregano
has potent anti-inflammatory properties.
For more smoothie recipes for chronic
pain
Avocado Ice-Creamy Smoothie Recipe
Ingredients
½ cup avocado
cubes
½ cup milk
½ cup dark
chocolate pieces
1 tablespoon
soybean oil
Instructions
Blend all the
ingredients until smooth. Serve immediately.
Nutrient Notes
Avocados are good sources of vitamins C and E which is a
potent antioxidant that protects the cells from free radical damage. Avocados
are also good sources of omega 3 fatty acids. These essential fatty acids are
useful for managing depression. Avocados are added to smoothies to give them a
creamy texture.
Chocolate, and specifically dark chocolate with at least 75 percent
cocoa, contains antioxidants which protect the body from the free radical
damage that causes degenerative diseases and premature aging. Chocolate is used
for depression since it raises serotonin levels and imparts a feeling of
emotional wellbeing.
Milk raises levels of serotonin and imparts a feeling of emotional
wellbeing. It also contains vitamin D which makes it doubly effective for
dealing with depression.
Soybean oil is a good source of omega 3 fatty
acids. These essential fatty acids are useful for managing depression.
For more smoothie recipes for depression
Avocado Grape Smoothie Recipe
Ingredients
½ cup avocado
cubes
1 cup grapes
1 cup yogurt
Instructions
Blend all the ingredients until you get a
smooth consistency. Serve immediately.
Nutrient Notes
Avocados are good sources of vitamins C and E which is a
potent antioxidant that protects the cells from free radical damage. Avocados
are also good sources of omega 3 fatty acids. These essential fatty acids are
useful for managing the inflammation in the body. Avocados are also
high in fiber which helps regulate blood sugar levels. Avocados also have a
very low glycemic index which makes them beneficial for diabetes. Avocados
are added to smoothies to give them a creamy texture.
Grapes have a low glycemic index that ranges
from 43 to 53. They are therefore beneficial for the management of diabetes.
Consuming grape juice and grape extracts has also been linked to better blood
sugar and insulin regulation.
Yogurt: Low-fat yogurt contains protein and good carbohydrates that
prevent blood sugar spikes. Research has linked eating a serving of yogurt each
day to a reduced risk of type 2 diabetes.
For more smoothie recipes for diabetes
Banana Mango Smoothie
Ingredients
1 cup banana
slices
1 cup mango
slices
1 tablespoon flaxseeds
1 tablespoon flaxseeds
½ cup water
Instructions
Put the milk and fruits in the blender in
this order. Blend them until you get a smooth consistency. Serve
immediately.
Nutrient Notes
Bananas are good sources of vitamins B6, C and biotin
(vitamin H or coenzyme R). Bananas also contain minerals like manganese,
potassium and copper. Bananas are also good sources of fiber. Bananas are also
added to smoothies to make them creamy and to sweeten them naturally.
Mangoes are good
sources of vitamins A and C which are potent antioxidant that protect cells by neutralizing the free radicals
that cause premature aging as well as ensure healthy skin.
Flaxseeds are good source of omega 3 fatty acids which have anti-inflammatory properties that are essential for maintaining healthy skin especially in persons with eczema and psoriasis which are associated with a lot of inflammation.
Flaxseeds are good source of omega 3 fatty acids which have anti-inflammatory properties that are essential for maintaining healthy skin especially in persons with eczema and psoriasis which are associated with a lot of inflammation.
For more smoothie recipes of smoothies for eczema and psoriasis
Beetroot Yogurt Smoothie
Ingredients
1 cup banana
slices
1 cup mango
slices
1 cup yogurt
with live cultures
1 inch piece
of beetroot
Instructions
Blend all the ingredients until you get a
smooth consistency. Serve immediately.
Nutrient Notes
Bananas are good
sources of potassium which is useful for lowering high blood pressure. Bananas
are also good sources of manganese and copper as well as vitamins B6, C and
biotin (vitamin H). Bananas are also good sources of fiber. Bananas are also
added to smoothies to make them creamy and to sweeten them naturally.
Beetroots are good sources of vitamin C, which is a potent antioxidant that protects the cells from free radical damage that causes premature aging and degenerative diseases. They also contain minerals like calcium and potassium. Research has shown that drinking beetroot juice lowers blood pressure. Beetroot juice has also been shown to help a person exercise for a longer duration.
Mangoes are good sources of vitamins A and
C which are potent antioxidant that protect cells by neutralizing
the free radicals that cause premature aging and degenerative diseases.
Mangoes are also good sources of potassium with minimal sodium makes them good
for lowering high blood pressure naturally.
Yogurt is a good source of calcium and magnesium which can help lower high blood pressure naturally.
Grape Yogurt Smoothie
Ingredients
1 cup banana slices
1 cup grapes
1 cup yogurt
Instructions
Blend
all the ingredients until you get a smooth consistency. Serve immediately.
Nutrient Notes
Bananas are good
sources of potassium which decreases bone loss. Bananas are also good sources of
manganese and copper and vitamins B6, C and biotin (vitamin H). Bananas are
also good sources of fiber. Bananas are also added to smoothies to make them
creamy and to sweeten them naturally.
Grapes are good sources of boron which helps
reduce the risk of osteoporosis in postmenopausal women. Grapes are also good sources of
potent antioxidants which prevent degenerative diseases. Grapes also contain
copper, vitamins K and B2.
Yogurt is a good source of calcium which is an important
mineral because of the bone loss that occurs after menopause. Low-fat
yogurt contains filling protein and good carbohydrates that prevent blood sugar
spikes.
For more recipes of
smoothies for menopause
Chocolate Banana Smoothie Recipe
Ingredients
2 cups banana slices
½ cup milk
½ cup dark chocolate pieces
Instructions
Blend all the
ingredients until smooth. Serve immediately.
Nutrient Notes
Bananas
contain the amino acid tryptophan which is used by the body to make serotonin.
They are therefore useful for managing stress since serotonin results in a
feeling of emotional wellbeing. Bananas are good sources of vitamins B6, C and biotin
(vitamin H or coenzyme R). Bananas also contain minerals like manganese,
potassium and copper. Bananas are also good sources of fiber. Bananas are also
added to smoothies to make them creamy and to sweeten them naturally.
Chocolate, and specifically dark chocolate with at least 75 percent cocoa, contains antioxidants which protect the body from the damaging free radicals that are produced in large amounts during stress. Dark chocolate also contains antioxidants called flavonoids which are thought to lower levels of cortisol and other stress hormones. Chocolate is used for stress management since it raises serotonin levels and imparts a feeling of emotional wellbeing.
Chocolate, and specifically dark chocolate with at least 75 percent cocoa, contains antioxidants which protect the body from the damaging free radicals that are produced in large amounts during stress. Dark chocolate also contains antioxidants called flavonoids which are thought to lower levels of cortisol and other stress hormones. Chocolate is used for stress management since it raises serotonin levels and imparts a feeling of emotional wellbeing.
Milk
raises levels of serotonin and imparts a feeling of emotional wellbeing. Milk
is also rich in calcium which makes it effective for dealing with stress
related insomnia since the calcium reduces tension by reducing muscle spasm and
reducing anxiety. Milk also contains phenylalanine which has been shown to
enhance the production of dopamine by the brain.
For more smoothie recipes for stress management
Pineapple Cinnamon Smoothie
Ingredients
1 cup banana slices
1 cup pineapple cubes
1 cup yogurt
½ teaspoon cinnamon
Instructions
Blend
all the ingredients until you get a smooth consistency. Serve immediately.
Nutrient Notes
Bananas are good sources of vitamins B6, C
and biotin (vitamin H or coenzyme R). Bananas also contain minerals like
manganese, potassium and copper. Bananas are also good sources of fiber.
Bananas are also added to smoothies to make them creamy and to sweeten them
naturally.
Cinnamon has antibacterial properties which have been shown to suppress the bacteria that cause urinary tract infections.
Cinnamon has antibacterial properties which have been shown to suppress the bacteria that cause urinary tract infections.
Pineapples contain bromelain which is an enzyme that has been shown to help clear urinary tract infections (UTI). Pineapples also contain vitamin C which has been shown to reduce UTIs.
Yogurt: Research has shown that taking yogurt with probiotic bacteria prevented urinary tract infections (UTIs) in women who were prone to developing them.
Apple Cinnamon Smoothie Recipe
Ingredients
1 cup banana slices
1 cup apple slices
½ cup water
½ teaspoon cinnamon
Instructions
Blend
all the ingredients until you get a smooth consistency. Serve immediately.
Nutrient Notes
Apples are rich in pectin fiber which helps
reduce snacking between meal by lowering blood glucose levels and helping you
feel fuller longer. Their high fiber content also prevents the blood sugar
surges that are associated with food cravings. This makes apples great for
losing weight.
Bananas contain around 105 calories per
banana and they are thus good for weight loss since they are also good source
of fiber which makes them filling foods. By helping a person feel full for longer they help reduce snacking
and calorie intake. Bananas also contain resistant starch which helps
the body’s metabolism increase and thus it is able to burn more fat. Bananas
are good sources of vitamins B6, C and biotin (vitamin H). Bananas also contain
minerals like manganese, potassium and copper. Bananas are also added to
smoothies to make them creamy and to sweeten them naturally.
Cinnamon is used for weight loss because it is a thermogenic spice which increases the body’s metabolism and helps it burn more fat. Cinnamon also helps regulate blood glucose levels by reducing the insulin surges that occur after meals and contribute to food cravings.
Cinnamon is used for weight loss because it is a thermogenic spice which increases the body’s metabolism and helps it burn more fat. Cinnamon also helps regulate blood glucose levels by reducing the insulin surges that occur after meals and contribute to food cravings.
For more smoothie recipes for weight loss
i am also trying to work with smoothies to lose weight
ReplyDeleteWeight Loss Shakes
Thanks for sharing nutrition notes here for people like me. I just love banana and I usually add one banana in my Green drink which I used to make in morning. Now I came to know more health benefits of banana here on your blog.
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ReplyDeleteThere are many smoothies for healthy lifestyle. Skin is the first thing a person sees when two people interact with each other. So healthy diet must be included for proper nourishment of the overall body.
ReplyDeleteGooseberry Juice
Thanks for sharing, very informative. Love it. Andrea Mitchelle
ReplyDelete