Healthy Smoothies for Busy People

Thank you for subscribing to Hayya Health! As a thank you, please find below some recipes for a selection of delicious and nutritious smoothies - a quick and simple way to drink your daily dose of fruits and vegetables.

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It’s time to ditch pre-made and shop-bought smoothies! Making smoothies for yourself will help you become more mindful of what you are consuming, reducing the number of additives and preservatives by using fresh fruit and vegetables. As we all know, fruits and vegetables naturally contain lots of nutrients and we all need a good quantity in our daily diets to keep at optimum health! Nutrient-rich smoothies will improve digestive health, protect your bones and kidneys, help skin grow, increase energy, help weight loss, and cleanse your body. Regardless of your goal, a failsafe smoothie recipe is a delicious way to increase your daily intake of fruit and vegetables, boosting your immune system with superfoods and antioxidants as nature has intended.

While purists add nothing except water to their smoothies, others may choose to add supplements or flavouring agents such as yoghurt, protein powder, nuts, milk and seeds. If you prefer to keep it pure, just omit those ingredients or if you’re up for experimenting why not switch every time you make a new smoothie. That really is the beauty of them - your health, your decision! 

Top Tip: prepare your smoothie contents ahead! Make sure you have ingredients ready in a freezer bag or labelled container so you can easily tip the contents out into the blender when you’re in a morning rush, minimising your prep-time for making your smoothie.


THE Stomach Soother - to improve digestive health

[Makes about 2 cups]

Pineapple contains an enzyme called bromelain that helps your body break down and absorb protein, and so improving digestion. It’s also full of fibre, as is the plum. The mint and cabbage are also known for helping with digestion and as this smoothie tastes tropical it is very likely you won’t even notice the presence of the cabbage at all.

Ingredients:

  • ¼ pineapple, peeled

  • ¼ head cabbage

  • 1 plum, seeded

  • 5 mint leaves

Method:

  1. Cut pineapple into 1-inch pieces.

  2. If your pineapple and plum are ripe enough you may not need water at all but if you do, add ¼ cup at a time as you combine all ingredients in blender.

  3. Blend until smooth.

*** Like most fruits, pineapples are extremely high in sugar so use them as healthful component of your breakfast or smoothies - try to include other not-so-sweet ingredients with them.***


Alkaline your body smoothie - to protect bones & Kidneys

[Makes about 3 cups]

Limes (packed with vitamin C!) are one of the most alkalizing foods you can eat despite their high citric acid content, and the calcium and minerals provided by the carrots and greens make this excellent for your body’s PH levels as well. The smoothie has a rich, green taste, lightened and sweetened by the lime, carrot, and cucumber. 

Ingredients:

  • 1 lime, peeled

  • 1 cucumber, quartered

  • 2 kale leaves

  • 1 cup spinach

  • 1 green bell pepper, de-stemmed

  • 1 carrot with greens

Method:

  1. Pulse kale, spinach, lime.

  2. Add pepper, cucumber, carrot - may want to add ½ cup water to smoothie to loosen a bit!

*** Although limes are alkalizing once they hit your stomach, the acid in limes can damage surface of your teeth so be sure to rinse your mouth after drinking anything containing lime juice. There is also a significant amount of carbohydrates from fruit sugars so tread carefully if you’re monitoring your sugar intake.***


BLITZ YOUR WAY TO BEAUTY SMOOTHIE - hELP SKIN GLOW

[Makes about 3 cups]

This juice combines produce that’s rich in vitamins A and C. Carrots, in addition to boosting eye health, help prevent disease because their fibre helps clean out your digestive tract and their Vitamin A levels (beta-carotene) are essential for proper liver function. It’s great for both your skin and eyes, and fights disease and aging too. The lemongrass ad rocket (arugula) add zing in addition to a huge nutritional boost. Its flavour is refreshing, earthy, and a bit peppery. 

Ingredients:

  • 1 carrot with greens

  • ¼ pound lemongrass

  • 1 cucumber, quartered

  • 1 cup rocket (arugula)

  • ½ sweet potato

Method:

  1. Cut sweet potato into 1-inch pieces.

  2. Blend all ingredients together well.

Optional: feel free to toss in some cinnamon if like, it will give an additional kick of nutrition and flavour. 


Energy Booster Smoothie

[Makes about 2 cups]

Ginger is an amazing energy booster and apples are high in nutrients, fibre and antioxidants. This combination will help you keep going for hours – not to mention preventing 3pm energy slumps and crashes!

Ingredients:

  • 1 inch slice ginger

  • 1 apple, cored & quartered

  • 1 carrot with greens

  • 1 lemon, peeled

Method: Blend all ingredients together!

***Did you know the seeds of apples contain arsenic? Swallowing seeds whole is likely to be fine - because your body just passes it through - but don’t toss them in blender, as once they have cracked the toxin will be released.***


FILL ME UP SMOOTHIE - HELPFUL FOR WEIGHT LOSS

[Makes about 3 cups]

Grapefruit has long been associated with weight loss - and research backs it up. It’s combination of vitamin C, naringenin, and lots of fibre will help you burn fat while staying full. Potassium and the other minerals in banana, plum, spinach, meanwhile will help muscle recovery after a workout. It’s fruity taste is perfect for breakfast or a midday snack!

Ingredients:

  • 1 grapefruit, peeled and seeded

  • 1 banana, peeled

  • 1 plum, pitted

  • 2 cups spinach

  • ¼ cup water

Method: Add all ingredients to blender and puree.

*** Be sure to sure double-check any potential drug interactions before adding grapefruit to your diet, as it can negatively interact with many medications - both prescription and over-the-counter.***


detoxify your system smoothie - cleanse your body

This green drink is as good for you as it looks! As well as tasting refreshing, it works hard to fight diseases and detoxify your body. For example, did you know that green peppers have about twice the amount of Vitamin C as an orange? All these ingredients work well independently as detoxifiers, but together they create a real powerhouse.

Ingredients:

  • 1 green pepper, de-stemmed

  • 1 cucumber, quartered

  • 1 cup broccoli florets

  • ¼ head cabbage

Method: Blend all greens together and as an option, if it feel tastes too rich - add bit more cucumber.   

*** Peppers tend to make some people a bit gassy so add them slowly until your body gets accustomed to eating them.***


I hope you enjoy these smoothie recipes, and if you have any questions please do get in touch!

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