Smoothies are super fun and easy to make at home! You can use this recipe as a ratio guide to customize your smoothie with your favorite fruits. I like using pineapples and raspberries because they’re just tart enough to balance out the natural sweetness of the banana. Enjoy!
- 1 banana
- ⅓ C frozen raspberries
- ⅔ C frozen pineapple
- ⅔ C orange juice
- ¼ C milk
- ¼ C plain yogurt (can substitute Greek)
In a blender, combine fruit, juice, milk, and yogurt. Blend until smooth. Add agave nectar (or other natural sweetener) to taste.
Benefits of Food:
- Banana: help you reach your weight-loss goals, keep your bowels healthy, provide nutrients that regulate heart rhythm and have vitamin compounds for eye health.
- Raspberry: contain strong antioxidants such as Vitamin C, quercetin and gallic acid that fight against cancer, heart and circulatory disease and age-related decline. They are high in ellagic acid, a known chemopreventative, and have been shown to have anti-inflammatory properties.
- Pineapple: high amounts of vitamin C and manganese, good way to get important dietary fiber and bromelain (an enzyme)
- Orange Juice: vitamins and minerals including vitamin C, vitamin A, thiamin, folate, potassium, fiber, proteins, copper, magnesium, flavonoids, hesperidin, and a variety of other trace vitamins and minerals
- Milk: fortified with vitamin D, which is also beneficial for bone health. However, other nutrients are also necessary for bone health, such as vitamin K, strontium, magnesium and vitamin C.
- Yogurt: dose of animal protein (about 9 grams per 6-ounce serving), plus several other nutrients found in dairy foods, like calcium, vitamin B-2, vitamin B-12, potassium, and magnesium.
- Agave Nectar: has favorable glycemic profile. Its sweetness comes primarily from a complex form of fructose called inulin. Fructose is the sugar that occurs naturally in fruits and vegetables. The carbohydrate in agave nectar has a low glycemic index, which provides sweetness without the unpleasant “sugar rush” and unhealthful blood sugar spike caused by many other sugars
~Written by Alison Ryu