Whether you enjoy it as part of a balanced meal or for a healthy on-the-go snack, there is no denying that this smoothie bowl is bursting with goodness. The ingredients it contains enable it to be very effective at helping to reduce the risk of asthma, as well as providing protection against free radicals that would otherwise damage healthy cells.
To make it, blend the almond milk, half the banana, frozen pineapple and spinach until smooth. Pour into a bowl and top with the remaining ingredients. Use chopped almonds and walnuts if possible.
There are a number of health benefits associated with bananas that are often due to their high levels of potassium, which include being good for heart health by helping to keep the heartbeat regular and lowering blood pressure. They also help build strong bones and reduce the risk of developing asthma by about a third.
A single cup of pineapple contains more than 130% of the daily allowance of vitamin C, which makes it a fabulous food to consume as it produces collagen that is needed for building new skin cells, which in turn are responsible for the healing of wounds. Pineapples are also very rich in beta-carotene which is thought to be responsible for reducing the risk of developing asthma.
The addition of spinach will ensure that this smoothie gets a good dose of vitamin K, nearly double the daily requirement per cup in fact, and also around half the daily requirement of vitamin A. This means that spinach is very helpful in maintaining healthy vision, as well as helping to encourage proper blood clotting.
Almond milk provides a delicious alternative to cow’s milk and contains no cholesterol, which is good news for heart health. Depending on whether the almond milk is homemade or commercially produced, it may have higher levels of B12 and calcium, both of which are essential to good health.
Honey has long been viewed as a food that helps to heal and is often used as a remedy for sore throats. Indeed, honey has been shown to have anti-inflammatory effects that enable it to help relieve symptoms of allergies, as well as soothing coughs.
These creamy nuts are full of heart healthy vitamin E, which has been shown to help reduce the risk of developing heart disease and may even help to protect against the onset of neurodegenerative diseases like Alzheimer’s. Studies have also been conducted that show that regular consumption of almonds helps to lower levels of “bad” cholesterol.
As well as providing a deliciously smoky flavour to dishes, walnuts are an excellent source of protein and dietary fibre, many of the B vitamins and minerals like magnesium, zinc and iron, making them something of a powerhouse of nutrition in the nut world. Walnuts are also thought to be one of the few foods that contain a powerful group of antioxidants, that include quinone and morin. These have been shown to be incredibly effective at protecting against all kinds of damage caused by free radicals and are even able to prevent liver damage.
As well as providing natural sweetness to recipes, Medjool dates are also an abundant source of dietary fibre and many essential minerals including magnesium and potassium. Some of the health benefits associated with Medjool dates, therefore, include being good for heart health and supporting the immune system.
Some of the health benefits associated with the consumption of blackberries include scavenging and destroying free radicals that would otherwise damage cells, reducing inflammation, thanks to the antioxidants they contain and being great for heart health.
The consumption of an apple a day has been shown to help lower levels of “bad” cholesterol, possibly because apples have a very good level of dietary fibre which removes cholesterol from the gut before it can enter the blood stream. Apples also help to slow the onset of dementia and other neurodegenerative diseases.
Red apple, almonds, blackberries, spinach, walnuts, pineapple, almond milk, medjool dates, honey and banana smoothie
Papaya, kiwifruit, guava, water, orange juice, kale, strawberries and parsley smoothie
Cucumber, water, lettuce, banana, mango, celery, broccoli and green apple smoothie