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| Strawberry/Acai Milk Shake Smoothie |
- 1.5 cups almond milk
- 1.5 cups strawberries
- 1 tsp acai powder
- 1 tbsp chia seeds (optional)
Makes (about) 25-30 ozs.
Put all of the ingredients into the Vitamix Blender and blend.
The strawberries made this milkshake sweet without any additional sweeteners... and the strawberry and acai blend together is a great berry sensation that tastes great and gives you great energy. I chose to add a lil bit of chia seeds for additional protein, but its not necessary for this great smoothie.
TIPS:
(1) If your berries are out of season and not very sweet feel free to add a lil raw blue agave or raw organic honey.
(2) substitute the almond milk for coconut milk if you want it thicker and creamier and a little more protein.
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Some Health Benefits
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.
Acai: The acai berry has very good levels of anti-oxidants, minerals, and vitamins that have health benefiting and disease preventing properties. Unlike other berries and fruits, acai has high caloric values and fats. 100 g of berries provide about 80-250 cal depending up on the preparation and serving methods. In fact, fresh acai berries have been the staple nutritious diet of native Amazonians for centuries. There is no research evidence that the use of these berries will help you lose weight, however, research studies do show that eating these berries will provide high levels of energy. Acai berry contains many polyphenolic anthocyanin compounds like resveratrol, cyanidin-3-galactoside, ferulic acid, delphinidin, petunidin as well as astringent pro-anthocyanidin tannins like epicatechin, protocatechuic acid and ellagic acid. Scientific studies on these compounds suggests that these compounds have been claimed to act as anti-aging, anti-inflammatory, anti-cancer functions by virtue of their anti-free radical fighting actions In addition tannins are known to have anti-infective, anti-inflammatory and anti-hemorrhagic properties. Preliminary research studies suggest that ellagic acid in acai has anti-proliferative properties due to its ability of directly inhibiting the DNA binding of certain carcinogens, including nitrosamines toxins in the food. Acai berry is also rich in medium chain fatty acids like oleic acid (omega-9) and linoleic acid (omega-6). These compounds help reduce LDL-cholesterol level and raise good HDL-cholesterol levels in the body as well as help prevent heart disease. In addition, they help prevent skin dryness by maintaining adequate moisture in the skin. Acai pulp has good levels of dietary fiber. Good fiber in the diet helps remove cholesterol in the stools. ORAC value (oxygen radical absorbance capacity) of acai berry is thought to be at mid-level range for fruits, higher than that of oranges but less than pomegranate. USDA so far not validated exact ORAC value of acai. Acai berries contain good amount of minerals like potassium, manganese, copper, iron, and magnesium. 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. They are rich in B-complex vitamins and vitamin-K. Contain very good amounts of niacin, vitamin B-6 and riboflavin. These vitamins are function as co-factors and help body in the metabolism of carbohydrates, proteins, and fats.
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:
Acai: The acai berry has very good levels of anti-oxidants, minerals, and vitamins that have health benefiting and disease preventing properties. Unlike other berries and fruits, acai has high caloric values and fats. 100 g of berries provide about 80-250 cal depending up on the preparation and serving methods. In fact, fresh acai berries have been the staple nutritious diet of native Amazonians for centuries. There is no research evidence that the use of these berries will help you lose weight, however, research studies do show that eating these berries will provide high levels of energy. Acai berry contains many polyphenolic anthocyanin compounds like resveratrol, cyanidin-3-galactoside, ferulic acid, delphinidin, petunidin as well as astringent pro-anthocyanidin tannins like epicatechin, protocatechuic acid and ellagic acid. Scientific studies on these compounds suggests that these compounds have been claimed to act as anti-aging, anti-inflammatory, anti-cancer functions by virtue of their anti-free radical fighting actions In addition tannins are known to have anti-infective, anti-inflammatory and anti-hemorrhagic properties. Preliminary research studies suggest that ellagic acid in acai has anti-proliferative properties due to its ability of directly inhibiting the DNA binding of certain carcinogens, including nitrosamines toxins in the food. Acai berry is also rich in medium chain fatty acids like oleic acid (omega-9) and linoleic acid (omega-6). These compounds help reduce LDL-cholesterol level and raise good HDL-cholesterol levels in the body as well as help prevent heart disease. In addition, they help prevent skin dryness by maintaining adequate moisture in the skin. Acai pulp has good levels of dietary fiber. Good fiber in the diet helps remove cholesterol in the stools. ORAC value (oxygen radical absorbance capacity) of acai berry is thought to be at mid-level range for fruits, higher than that of oranges but less than pomegranate. USDA so far not validated exact ORAC value of acai. Acai berries contain good amount of minerals like potassium, manganese, copper, iron, and magnesium. 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. They are rich in B-complex vitamins and vitamin-K. Contain very good amounts of niacin, vitamin B-6 and riboflavin. These vitamins are function as co-factors and help body in the metabolism of carbohydrates, proteins, and fats.
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.)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.
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.
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.
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