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| Cereal Smoothie I |
- 1 avocado
- 1 frozen banana
- 1 ½ - 2 cups of plain unsweetened almond milk
- 2 tbsp chia seeds
- 1 tbsp hemp powder
- 2 tbsp flax seeds
- 1 - 2 dashes of cinnamon /or/ cayenne
- 1 - 2 tbsp of raw organic honey
- 1 dash of vanilla bean powder /or/ non alcoholic vanilla extract (optional)
Makes (about) 32 - 40 ozs.
Put all of the ingredients into your Vitamix blender and blend until smooth and creamy.
This smoothie is similar to the taste of cereal, hence the name. Aside from the fact that it's a superfood protein power house...its really filling. I drank 16 oz of this after my morning workout and it kept me full all morning! I discovered this cereal about 4 years ago, when I first started really getting into smoothies and juices. I hope you enjoy it as I do.
TIPS:
TIPS:
(1) Because of the avocado and banana, this gets really thick, so add more almond milk to your liking...of course if you add more milk, you may need to also add more honey and superfoods.
(2) If you leave the blender running it will warm this baby up. Talk about food for the soul. This is a great option to have, especially on those cold winter days when you really want a bowl of hot cereal.
(3) I got full drinking only 16 oz of this. You might want to drink small ounces at a time, unless you're really hungry.
(3) I got full drinking only 16 oz of this. You might want to drink small ounces at a time, unless you're really hungry.
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Some Health Benefits
Avocado: Did you know...even though an avocado is a “fat” fruit, it is useful in losing
weight? Thanks to the monounsaturated fats, which avocado
contains, it helps you get your stomach “full” much quicker, and reduces
the temptation of eating sweets. Much more, avocado
prevents deficiency disease caused by vitamins or minerals, which are
more often seen in diets. It also provides nearly 20 essential nutrients, including fiber,
potassium, Vitamin E, B-vitamins and folic acid. They also act as a
"nutrient booster" by enabling the body to absorb more fat-soluble
nutrients, such as alpha and beta-carotene and lutein, in foods that are
eaten with the fruit. Not to mention this little fruit is loaded with omega 3's. Avocados also bear a lot of the carotenoid lutein than
whatsoever additional usually devoured yield; and, Xanthophyl, which protects
against macular decadence and cataracts, two crippling age-related eye
diseases. Research further shows that some chemical
compounds in avocados are capable to search for pre-cancerous and malign
oral cancer cells and destruct them without harming good cells.
Banana: Banana’s are loaded with potassium, a mineral that helps within the protein synthesis and constructing of muscle groups. A diet plan loaded in potassium is believed to trim down the menace of stroke and hypertension. They are also full of Vitamin B6, which aids inside the manufacturing of antibodies inside the immune method individually from red blood development, protein metabolic process and operating with the central nervous program. Bananas also have magnesium, which assists in recovering from exhaustion. Together with B12 and potassium, they support the entire body to enhance from your signs and symptoms associated towards the taking from nicotine. Vitamins C is in bananas also and it assists to safeguard the human body versus infections and remedy them too. This vitamin also delivers proof vital inside the synthesis with the connective tissue, assimilation of iron as well as the formation with the blood. Last, but not least banana’s contain Fructoogliosaccharides (FOS), which acts as foods for your “good bacteria” or perhaps a prebiotic inside the digestive method.
Almonds (used for the almond milk): These nuts are a rich source of energy and nutrients. They are especially, rich in mono-unsaturated fatty acids like oleic and palmitoleic acids that help to lower LDL or "bad cholesterol" and increase HDL or "good cholesterol." Research studies suggest that Mediterranean diet, which is rich in monounsaturated fatty acids helps to prevent coronary artery disease and strokes by favoring healthy blood lipid profile. The nuts are an excellent source of vitamin E; contain about 25 g per100 g (about 170% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals. Almonds are free in gluten and therefore, are a popular ingredient in the preparation of gluten free food formulas. Such formula preparations are in fact healthy alternatives in people with wheat food allergy and celiac disease. These nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. These vitamins functions as co-factors for enzymes during cellular substrate metabolism. They are also rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc, and selenium. Not to mention, almonds are a great source of protein. 1/3 cup contains about 21.1 grams of protein.
Chia Seeds: The chia seed is a "superfood" that has twice the protein of any other seed or grain and five times the calcium of milk. They contain boron which is a trace mineral that helps with the absorption of calcium. The essential fatty acids, Omega 3 and Omega 6 are also present in the seeds., which is why there was no oil needed in this smoothie. Here is a list of the greatness that is wrapped up in each of these little tiny seeds:
Banana: Banana’s are loaded with potassium, a mineral that helps within the protein synthesis and constructing of muscle groups. A diet plan loaded in potassium is believed to trim down the menace of stroke and hypertension. They are also full of Vitamin B6, which aids inside the manufacturing of antibodies inside the immune method individually from red blood development, protein metabolic process and operating with the central nervous program. Bananas also have magnesium, which assists in recovering from exhaustion. Together with B12 and potassium, they support the entire body to enhance from your signs and symptoms associated towards the taking from nicotine. Vitamins C is in bananas also and it assists to safeguard the human body versus infections and remedy them too. This vitamin also delivers proof vital inside the synthesis with the connective tissue, assimilation of iron as well as the formation with the blood. Last, but not least banana’s contain Fructoogliosaccharides (FOS), which acts as foods for your “good bacteria” or perhaps a prebiotic inside the digestive method.
Almonds (used for the almond milk): These nuts are a rich source of energy and nutrients. They are especially, rich in mono-unsaturated fatty acids like oleic and palmitoleic acids that help to lower LDL or "bad cholesterol" and increase HDL or "good cholesterol." Research studies suggest that Mediterranean diet, which is rich in monounsaturated fatty acids helps to prevent coronary artery disease and strokes by favoring healthy blood lipid profile. The nuts are an excellent source of vitamin E; contain about 25 g per100 g (about 170% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals. Almonds are free in gluten and therefore, are a popular ingredient in the preparation of gluten free food formulas. Such formula preparations are in fact healthy alternatives in people with wheat food allergy and celiac disease. These nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. These vitamins functions as co-factors for enzymes during cellular substrate metabolism. They are also rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc, and selenium. Not to mention, almonds are a great source of protein. 1/3 cup contains about 21.1 grams of protein.
Chia Seeds: The chia seed is a "superfood" that has twice the protein of any other seed or grain and five times the calcium of milk. They contain boron which is a trace mineral that helps with the absorption of calcium. The essential fatty acids, Omega 3 and Omega 6 are also present in the seeds., which is why there was no oil needed in this smoothie. Here is a list of the greatness that is wrapped up in each of these little tiny seeds:
Constituents: linolenic acid, linoleic acid; antioxidants: chlorogenic and caffeic acids, myricetin, quercitin, and kaempferol flavonol. chlorogenic acid, caffeic acid and flavonol glycosides; mucin, fibre; 8 essential amino acids (score 115.)Vitamins: A, B1, B2, B3, B5, B6, B15, B17, C, D, E, K, choline, folic acid, inositol, PABA.Minerals: boron, calcium, copper, iodine, iron, magnesium, manganese, molybdenum, phosphorous, potassium, silicon, sodium, strontium, sulphur, zinc, amylose (a slow-burning starch helpful in treating hypoglycemia), and electrolytes.
As I mentioned, Chia has a very good ratio of omega-3 oil to omega-6 oil; with
20-30% protein, 35% oil, 25% fiber. Gluten-free and very low-sodium.
Hemp Powder: Hemp contains protein that provides a host of vitamins and minerals that your body
needs to survive. It is rich in the antioxidant zinc and the electrolyte
magnesium. It also contains some potassium which is lost in sweat and
iron which your body uses to carry oxygen in the blood. Hemp protein
provides 20 amino acids -- the building blocks of protein -- including
the 10 essential amino acids that your body can't produce itself. Also, studies show that the hemp seed contains 37% protein, 43% fiber, no net carbs. It also comes with the benefit of
9% beneficial fats (omega-3,-6, and -9 plus GLA), chlorophyll, vitamin E
and iron. I was hesitant about using this product, when I first started implementing superfoods into my diet, because of its origin; However, hemp has managed to turn into one of my favorite all natural protein supplements because unlike
whey it digests immediately, and does not turn into fat. Oh and by the way, although this seed does come from the cannabis plant, it does not have the same effect as the actual plant...so have no worries, this is not a hallucinagen and is completely legal.
Flax Seeds: Flaxseeds are rich in monounsaturated
fatty acids like oleic acid and an excellent source of all important omega-3 essential fatty acids like linoleic
acid, alpha-linolenic acid (ALA) and arachidonic acids.
Regular intake of small portions of flax seeds in the diet help to lower total
as well as LDL or “bad cholesterol” and increase HDL or “good cholesterol”
levels in the blood. Research studies suggest that Mediterranean diet that is
rich in dietary fibers, monounsaturated fatty acids and omega-3 fatty acids
help to prevent coronary artery disease and strokes by favoring healthy blood
lipid profile.
Cinnamon: is an
excellent source of minerals like potassium, calcium, manganese, iron,
zinc, and magnesium. Iron is required for cellular metabolism as a
co-factor and in RBC's production. Potassium is an important component
of cell and
body fluids that helps control heart rate and blood pressure.
Manganese and copper used by the body as co-factors for the
antioxidant enzyme,
superoxide
dismutase. It also contains very good
amounts of vitamin A, niacin, pantothenic acid, and pyridoxine. The spice is also very
good source of flavonoid phenolic anti-oxidants such as carotenes,
zeaxanthin, lutein and cryptoxanthins.
Cayenne: Cayenne contains health a benefiting alkaloid
compound called: capsaicin,
which is a strong spicy pungent character.
Early laboratory studies on experimental mammals suggest that
capsaicin has anti-bacterial, anti-carcinogenic, analgesic and
anti-diabetic properties. When used judiciously it is also found to reduce
triglycerides and LDL cholesterol
levels in obese individuals. Fresh cayenne peppers, red or green, are rich
source of vitamin-C.
100 g fresh chilies provide about 76.4
mcg or about 127% of RDA. Vitamin-C is a potent water
soluble antioxidant. It is required for the collagen synthesis in the
body. Collagen is the main structural protein in the body required for
maintaining the integrity of blood vessels, skin, organs, and bones.
Regular consumption of foods rich in vitamin C helps body protect from
scurvy; develop resistance against infectious agents (boosts immunity)
and scavenge harmful, pro-inflammatory free radicals from the body. Cayanne chili peppers are probably
the richest spicy source
of
vitamin A. Just 100 g of cayenne has 41,610 IU or astonishingly 1387%
of
vitamin A. In addition this prized spice is also home for
anti-oxidant
flavonoids such as carotenes, lutein, zeaxanthin and
cryptoxanthin. Together, these antioxidant substances in
capsicum helps to protect body from injurious effects of free radicals
generated during stress, diseases conditions. The spice contains very high levels of
essential minerals.
The spice if even consumed in small quantities regularly would
provide sufficient levels of iron, copper, zinc, potassium,
manganese, magnesium and selenium. Manganese is used by the body as a
co-factor
for the
antioxidant enzyme superoxide dismutase.
Selenium is anti-oxidant
mineral. 100 g of cayenne peppers provides 2014
mg or 47%
of daily required amount of potassium. Potassium is an important
electrolyte inside the cells and body fluids that helps controlling
heart rate and
blood pressure and counter the effects of sodium. Cayenne is also good in B-complex group of
vitamins such as niacin, pyridoxine (vitamin B-6), riboflavin and
thiamin (vitamin B-1). These vitamins are essential in the sense that
body requires them from external sources to replenish. B-complex
vitamins facilitate cellular metabolism through various enzymatic
functions.
Raw Organic Honey: While
honey is sweet, the vitamins
present in honey are B6, thiamin, niacin, riboflavin, pantothenic acid and
certain amino acids. The minerals found in honey include calcium, copper, iron,
magnesium, manganese, phosphorus, potassium, sodium and zinc. On top of all of
this “raw organic” honey is an alkaline-forming food, this type of honey
contains ingredients similar to those found in fruits, which become alkaline in
the digestive system. Because it
contains antioxidants, enzymes and amino acids, it doesn't ferment in the
stomach and it can be used to counteract acid indigestion. Raw honey is also
anti-bacterial, anti-viral and anti-fungal. Last but not least, it contains a
mineral called selenium, which is necessary for the
proper support of immune system health. It is a vital mineral antioxidant
found in the tissues of your body and assists in supporting an optimal balance
of cardio-protective benefits as well.
Vanilla Powder/Vanilla Non-Alcoholic Extract: Vanilla extract is composed of simple and complex
sugars, essential oils, vitamins and minerals, this is most widely available to us...and lets face it, most affordable. But if you can afford actual vanilla beans or vanilla bean powder, you'll get the purest nutrients from them. Vanilla contains small amounts of
the B-complex group of vitamins such as niacin, pantothenic acid, thiamin,
riboflavin and vitamin B-6. These B-complex groups of vitamins
help in enzyme synthesis, nervous
system function and regulating body metabolism. This spice also contains small traces of
minerals such as calcium, magnesium, potassium, manganese, iron and
zinc. Potassium in an
important component of cell and body fluids that helps control heart
rate and blood pressure. Manganese and copper are used by the body as
co-factors
for the antioxidant enzyme superoxide dismutase. Iron is essential for
red blood cell production and as a co-factor for cytochrome oxidases
enzymes.
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