 |
| Berry-Lime Smoothie |
INGREDIENTS
- 1 cup blueberries
- 1 cup strawberries
- 1/3 cup blackberries
- 1 lime
- 1-2 apple(s)
- 1 cup of water
Makes 35 oz
Put everything in your Vitamix blender and blend into a juicy smoothie perfection!
This smoothie tastes a tad bit like a sweet tart. I actually had a difficult time naming it and almost named it sweet tart, but because it wasn't a strong enough tart taste, I thought I should find a better suited name for it...and Berry-Lime was it. Like I said, its not a strong tart taste, but the tart is there, along with the berries. You don't taste the apple, I just added it to sweeten it.
---------------------------------------
Some Health Benefits
STRAWBERRIES: The strawberry is rich
source of many health promoting phyto-nutrients, minerals and vitamins
that are essential for optimum health. Strawberries have
significantly high amounts of phenolic flavonoid phyto-chemicals called
anthocyanins
and ellagic acid.
Scientific studies show that consumption
of straw berries may have potential health benefits against cancer,
aging, inflammation and neurological diseases. Fresh berries are an
excellent
source of vitamin-C
(about 98% of RDI), which is also a powerful
natural antioxidant. Consumption of fruits rich in vitamin C helps body
develop resistance against infectious agents, counter inflammation and
scavenge harmful free radicals. The fruit is rich in
B-complex
group of vitamins. It contains very good amounts of vitamin B-6,
niacin, riboflavin, pantothenic acid and folic acid. These vitamins are
acting as co-factors help body metabolize carbohydrates, proteins and
fats. Strawberries contain
vitamin
A, vitamin E and many health promoting flavonoid poly phenolic
antioxidants such as lutein, zeaxanthin, beta carotene in small
amounts. These compounds help act as protective scavengers against
oxygen-derived free radicals and reactive oxygen species (ROS) that
play a role in aging and various disease process. They contain good
amount
of minerals like potassium, manganese, fluorine, copper, iron and
iodine. Potassium in an important component of cell and body fluids
that helps controlling heart rate and blood pressure. Manganese is used
by the body as a co-factor for the antioxidant enzyme superoxide
dismutase. Copper is required in the production of red
blood cells.
Iron is required for red blood cell formation. Fluoride is a component
of bones and teeth and is important for prevention of dental caries.
Blueberry: Blueberry is very low in calories. 100 g fresh
berries provide only 57 calories. However, the berries contain health
benefiting soluble dietary fiber, minerals, vitamins, and pigment
anti-oxidants
that contribute immensely for optimum health and wellness. Blueberries are among the highest
anti-oxidant value fruits. The ORAC
value of 100 g fresh
blueberries is 5562 TE (Trolex equivalents). Their
antioxidant value
largely derived from poly-phenolic
anthocyanidin compounds such as chlorogenic acid, tannins,
myricetin, quercetin and kaempferol. In addition, these berries have other
flavonoid anti-oxidants such as carotene, lutien and zeaxanthin. Altogether, the phyto-chemical compounds in
the blueberry help rid off harmful oxygen-derived free radicals from
the body, and thereby, protect the body from cancers, aging,
degenerative diseases, and infections. In addition, research studies suggest that chlorogenic
acid in these berries help lower blood sugar levels and
control
blood glucose levels in type-II diabetes mellitus condition. Fresh berries contain small amount of vitamin
C, vitamin A and
vitamin E. Altogether these vitamins make potent lipid soluble
anti-oxidants, help limit free radical mediated injury to body. The berries also contain small amount of
B-complex
group of vitamins such as niacin, pyridoxine, folates and pantothenic
acid. It contains very good amounts of vitamin B-6,
niacin, riboflavin, pantothenic acid and folic acid. These vitamins are
acting as co-factors help body metabolize carbohydrates, protein, and
fats. In addition, these berries contain good
amount
of minerals like potassium, manganese, copper, iron and zinc. Potassium
is an important component of cell and body fluids
that helps controlling heart rate and blood pressure. Manganese is used
by the body as a co-factor for the antioxidant enzyme, superoxide
dismutase. Copper is required in the production of red
blood cells.
Iron is required for red blood cell formation.
Apples: are a source of both soluble and insoluble fiber. Soluble
fiber such as pectin actually helps to prevent cholesterol buildup in
the lining of blood vessel walls, thus reducing the incident of
atherosclerosis and heart disease. The insoluble fiber in apples
provides bulk in the intestinal tract, holding water to cleanse and
move food quickly through the digestive system. It is a good idea to eat apples with their skin. Almost half of the
vitamin C content is just underneath the skin. Eating the skin also
increases insoluble fiber content. Most of an apple's fragrance cells
are also concentrated in the skin and as they ripen, the skin cells
develop more aroma and flavor. Apples are rich in
antioxidant phyto-nutrients, flavonoids and polyphenols.
The
total measured anti-oxidant strength. The important flavonoids in
apples are quercetin, epicatechin,
and procyanidin B2. Apples are
also good in tartaric acid that
gives tart flavor to them. These compounds help protect the body from
deleterious
effects of free radicals. In addition, apples are a good source of
B-complex vitamins such as riboflavin, thiamin, and pyridoxine (vitamin
B-6). Together these vitamins help as co-factors for enzymes in
metabolism as well as
in various synthetic functions inside the body. Apples also contain
small
amount of minerals like potassium, phosphorus, and calcium. Potassium is
an
important component of cell and body fluids helps controlling heart rate
and
blood pressure; thus counters the bad influences of sodium.
Blackberries: Did you know that blackberries are not actually berries, but are instead an
aggregate fruit? Blackberries are formed from several individual seeded
fruits that are attached to a single core. This design allows
blackberries to have a high skin and seed composition which contributes
to their high nutritional content. Blackberries are high in dietary fiber. Fiber aids in digestion by
helping to move food more easily through the digestive tract. Fiber also
improves cardiovascular health. It helps to regulate blood sugar levels
because it takes the body longer to convert fiber into glucose. It may
lower cholesterol by reducing LDL (bad cholesterol) levels. A diet high
in dietary fiber, including that provided by blackberries, can lower
your risk of heart disease and stroke. As an added bonus, fiber helps
you to feel satisfied longer. Not all fats are created equal, and the polyunsaturated fats found in
blackberry seeds actually work to help you have a healthier heart. They
lower your risk of heart disease, and they can help lower cholesterol
levels. However, the seeds in blackberries are small, so you will only
consume a trace amount of polyunsaturated fats. As with most fruits, blackberries have a low fat content. This is
good news if you are dieting. With less than 1% of your daily
recommended value of fat, you can fill up on blackberries without
feeling guilty. Their sweet taste, juicy flavor and crunchy seeds may
satisfy several cravings. Blackberries are rich in antioxidants. They have anthocyanins, which
will work to prevent the effects of aging, cancer and neurological
diseases. They also help to fight diabetes and bacterial infections. The
ellagic acid in blackberries can help to reduce blood pressure.
Blackberries contain rutin, which is a flavonoid that works to improve
blood circulation. It also acts as an anti-inflammatory and can lower
the risk of heart disease. The gallic acid in blackberries is an
anti-fungal and anti-viral antioxidant that is used to help treat
psoriasis and hemorrhoids. Blackberries also contain p-coumaric acid
which can lower the risk of stomach cancer. Vitamins A and C work
together as antioxidants to help strengthen the immune system and fight
free radicals. Blackberries provide a great deal of health benefits. They help to
lower risk your heart disease and stroke, and they may lower your risk
of certain cancers. Blackberries may also help to prevent diabetes and
age-related cognitive decline. Their low fat and high dietary fiber
content makes them ideal for weight loss as they are satisfying without
adding on the pounds. When choosing blackberries, look for ones that have a rich, deep
color and that are plump. If they have hulls, they were picked too early
and will be tart. Blackberries will not ripen after they are picked.
Store them unwashed in an air-tight refrigerated container.
Lime: Like
all citrus fruits, limes and their juice are very high in vitamin C.
Vitamin C is an antioxidant nutrient. It supports immune system function
and helps protect your cells from damage caused by free radicals. There
are disease-fighting compounds found in citrus fruits, such as limes
and lemons, known as limonoids. According to the U.S. Agricultural
Research Service, your body can readily absorb and use a specific,
long-acting limonoid called limonin. Limes and lemons contain almost as
much limonin as they do vitamin C. This compound, in a culture study,
published in "Nutrition and Cancer" in 2001, as well as in laboratory
studies on human and animals cells, as noted in a June 2003 article in
the "Journal of Agricultural and Food Chemistry," has been shown to
induce cancer cell death and may be particularly beneficial for
protecting against cancers of the skin, breast, mouth, lung, colon and
stomach.
----------------
----------------
PLEASE NOTE! This sites content (including but not limited to:
all food, hair and skin care recipes; tips; tutorials; writings; and, downloads) are absolutely free to the public!
Because it's free, I ask one simple favor in return, as your token of
appreciation for my humanitarian effort...I realize you may want to share
and maybe even use Veg Vivaciously's content in your business(es) (including but not limited to: blog(s), e-zine(s), website(s), free publication(s),
etc). You can, as long as you (1) do not charge a fee; (2) cite the direct link of the Veg Vivaciously content used; and, (3) include
the verbiage below with the Veg Vivaciously content used:
-------COPY BLURB BELOW-------
This content was originally from Veg Vivaciously, a website that teaches healthier alternatives one veggie at a time. You can get your FREE (food, hair and skin care) recipes, tutorials and other writings and tips directly at www.vegvivaciously.org. PLUS you can stay connected and join the Veg Vivaciously community on Facebook, Twitter and/or even download the Veg Vivaciously Toolbar and/or Phone App to stay in the know!
-------COPY BLURB ABOVE-------
Copyright © 2011-2012 Veg Vivaciously All Rights Reserved.
