Are Smoothies Healthy For You
Before we dive into the quest of how to make a fruit smoothie, lets dive into the why. Our philosophy here at Wholefully is that smoothies can be an incredibly nourishing part of your diet. Just like with our juicing recipes, we say its always better to eat whole fruits and veggies where possible. But its not always possible! Smoothies do make it easy to pack in all the nutrients of your favorite produce into one drinkable cupwhich is great when youre on the go or short on time.
And lets be honest, smoothies are just freaking delicious! We are big believers that you also need to nourish your soul with your food, and if drinking a perfectly tangy and sweet smoothie brings a smile to your face, then thats healthy as healthy can be.
What Is The Recommended Amount Of Chia Seeds Per Day
about 1.5 tablespoons A common dosage recommendation is 0.7 ounces of chia seeds twice per day. Remember to drink plenty of water to prevent any digestive side effects. Chia seeds are easy to prepare and often used as an egg substitute and added to oatmeal or smoothies.
Is It Ok To Blend Seeds
Yes, it can be ok to blend seeds. Blending seeds is a way to make them easier to consume and reduce their size, allowing them to be mixed into food or other recipes. By blending the seeds into smaller pieces, they can become a better source of nutrition, providing a healthy and fiber-filled addition to any diet.
However, it is important to note that not all seeds are able to be blended into smaller pieces and still retain their nutritional benefits. For example, almonds should not be blended because doing so will reduce their original nutrient content, making them less beneficial than unblended nuts.
Additionally, it is important to ensure seeds are properly washed and stored, as blending can make them vulnerable to bacteria, which can lead to food poisoning.
Therefore, when blending, it is important to know what type of seed it is, and if blending is an appropriate option. Overall, blending seeds can provide a convenient and nutritious way to add more variety to ones diet.
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They Will Thicken Your Smoothie
Chia seeds absorb a lot of liquid so they can get really plump when you add them to your smoothie. As a result, even if you dont use dairy products to smoothen and thicken the body of your beverage, chia seeds will do the trick for you. This will further help you stick to healthier ingredients for your treat.
Why I Put Chia Seeds In Smoothies
I started adding chia seeds to smoothies to up my protein + healthy fat intake. They keep me full longer as well as help process the natural sugar from fruits I add to smoothies. This helps me avoid a mid-morning sugar crash.
Chia seeds also act as a great smoothie thickener, so if your blended smoothie comes out a bit thin, toss in a tablespoon of chia seeds, then blend again. This will thicken that smoothie right up.
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Other Uses For Chia Seeds
Chia seeds are an important part of a plant based diet, because they are super healthy as well as super versatile. Here are a few ways to use them:
- The coconut chia pudding recipe in my our Seasonal Cleanse cleanse turns them into a tapioca-like snack.
- They make a great topping for any smoothie bowl.
- Use them as a great workout recovery quencher in this chia fresca drink.
- Replace eggs in a variety of baked goods with a vegan chia-egg, which I talk about in my Simple Green Meals cookbook.
Put These 5 Things In Your Blender For The Perfect Smoothie
Pro Tips:
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How To Meal Prep Smoothies
Believe it or not, you can meal prep smoothies in a variety of ways!
I love to make Smoothie Freezer Packs that you can either freeze in Ziploc bags or in mason jars for zero waste.
The basic premise is that you add all your fillings, then add the milk/Greek yogurt fresh the day you go to make them. You can make a ton of different combos in advance and then you have your smoothies meal prepped and waiting for you without the hassle of getting everything out.
This method is great for when you have to get out the door fast but you still want a freshly blended smoothie.
How Long Will Healthy Smoothies Last in the Fridge?
You can also blend a few smoothies up to 3 days in advance I find that just like cold-pressed juices, smoothies will last a few days in the fridge. They wont quite be as good as fresh, but nothing in the smoothie is necessarily going to go bad so you can make a few at a time to enjoy later.
I wouldnt recommend leaving them past 3 days because the bananas or other leafy greens can go bad but you do have a couple days to enjoy.
How To Make A Healthy Flax Seed Smoothie
I recommend starting with ground flax seeds, rather than whole ones, because the ground form is easier to digest giving you the maximum potential benefits.
Your blender may or may not be able to completely grind the whole flax seeds, so I think its just easier to start with ground.
You can add ground flax seed to ANY smoothie combination to make it a flax seed smoothie, so feel free to get creative. The combination below creates a slightly sweet and tart tropical flavor, which I think hides the flax flavor very nicely, but you may also love these smoothie flavors:
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Are Sunflower Seeds Safe To Eat Raw
Yes, sunflower seeds are safe to eat raw. Sunflower seeds are a nutritious snack that can be enjoyed in a variety of ways. They are a natural source of healthy fats, vitamins and minerals, as well as being high in protein and dietary fiber.
Sunflower seeds have anti-inflammatory properties, can help lower cholesterol, and may help to reduce the risk of certain cancers. Eating them raw means that you will gain maximum nutritional benefits and they are easy to store and transport.
However, it is important to note that raw sunflower seeds may contain bacteria like salmonella, so it is important to purchase sunflower seeds that are certified organic and of good quality. Additionally it is recommended to soak, rinse and dry them before consuming them, to reduce the presence of any harmful bacteria.
Best Chia Seed Smoothie
Chia seeds are a staple of the plant-based diet and have grown on me over the years. I read the book Born to Run, then instantly became hooked on chia seeds. I put chia seeds in most of my smoothies, as well as bring them on long trail runs in an agua fresca drink. Chia seeds are a superfood, so get ready to drink to your health with this chia seed smoothie recipe.
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Best Seeds For Smoothies
Heres an excellent seed of an idea: Add seeds to your smoothies to instantly boost their health and nutritional benefits. If you remember back to your elementary biology lessons, a seed contains all the nutrients needed for the seedling to grow and develop.
Thats why seeds are packed with plenty of vitamins and minerals in one tiny package. Seeds add these tiny powerhouse punches, as well as their distinctive flavors, to your smoothies.
Theyre Brimming With Stuff That Is Good For You
Chia seeds are considered a super food by many health buffs and enthusiasts because theyre packed with nutrients. Heres a quick lowdown of its nutritional content for every 100g serving just to give you some idea of how healthy it is:
Chia seeds are also gluten-free as well as rich in antioxidants and omega3 fatty acids. Studies also show that theyre beneficial for your heart health, cholesterol levels, as well as the bodys ability to heal.
If youre worried about its calorie count, dont be. Most of it is made of fiber which isnt usable calories for the body. So they can still be considered as low-calorie ingredients.
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Herbs To Add To Your Smoothies
Smoothies are a great way to pack a lot of nutrition into a snack or meal. Today were going to explore some of the best herbs to add to your smoothies for the most nutrition!
This page may contain affiliate links, which means if you purchase through my links I get a small commission, but it doesnt cost you anything extra. Thank you for supporting my blog!
Adding Chia Seeds To A Smoothie
Chia seeds are relatively flavorless, so you can add a tablespoon to most smoothie recipes and it will not alter the taste of the smoothie very much. This means you can add them to just about any recipe you enjoy.
I recommend using no more than a tablespoon per one cup of smoothie. Otherwise the texture of your smoothie might change to be too thick.
The form that your chia seeds come in does not really matter. You can use a chia seed gel, whole chia seeds or a chia seed powder. Personally I use a chia seed powder, because then I do not get little pieces of seed in my smoothie. It just blends right into the other ingredients for a smoother texture.
If you want to add more nutritional value to your smoothies, get some chia seed meal and just add it into your blender. I always add my chia seed powder last. That way it never gets stuck at the bottom of the blender.
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Tips For Making This Recipe Perfectly
- For easy blending, add the almond milk to the blender first, followed by the yogurt and chia seeds, and then fruit on top. Adding the liquid to a blender first will help it blend everything together more easily.
- Use frozen banana. This will help to thicken the smoothie and also make it creamy.
- Drink within 10 minutes of making. Chia seeds are very absorbent and will thicken the smoothie more as it sits, so its best to drink this smoothie right after making it.
- Adjust the amount of liquid to your prefence. Depending on your personal taste, and if you use frozen vs. fresh fruit, you may need to add more or less almond milk to blend the smoothie to your desired texture. Its always best to start with slightly less and then add more as needed.
Add Citrus Peels And Skins To Your High
If you already add citrus fruits like lemon and lime or other fruits like apples to your smoothie, you might have never thought of adding the peel, rind, or skin in, too. But if youre working with a high-powered blender or food processor, you might want to think twice before tossing them in the trash.
Dietitian Michelle Loy of Go Wellness told TheList that the peels add a burst of flavor to the smoothie, adding, theyre chock-full of fiber and vitamin C. Plus, the peel packs in potent phytochemicals like flavonoids, carotenoids, and limonene.
Just be sure to thoroughly wash them beforehand, and if your blender cant support them, add a bit of the zest instead.
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Protein Powder Recipe Ingredients
I did a deep dive into plant-based proteins and came up with an incredibly simple yet amazing formula for homemade protein powder. For the past two years, I turned my recipe into a product you could buy called Protein Smoothie Boost. I sold 15,000 containers of this powder and got rave reviews so I know its not just me that loves it.
Yet due to rising manufacturing and shipping costs for small businesses, I had to close down shop. I want my plant-based protein powder to live on and help others, so Im sharing the actual recipe here that I used to get started with my formulation and will continue to use myself:
With this powerhouse formula, what else do you even need to add?! Blend these three ingredients in a high-speed blender to create a slightly nutty-flavored, protein-rich powder that mixes seamlessly into smoothies.
Spice Up Your Smoothie With Cinnamon Cardamom Or Cayenne
You already add spices to your meals for flavor, so why not your smoothie, too? Spices like cinnamon, nutmeg, cardamom, cayenne pepper, and turmeric add a serious boost of flavor without added sugars or calories, giving tons of nutrients to your blended beverage. If your smoothie skews sweet, go for cinnamon, nutmeg, or cardamom, but if youre opting for a mostly veggie-based smoothie, try turmeric or cayenne pepper for a bit of a kick.
As a rule of thumb, the spice you choose should complement the other flavors in your drink, and you definitely want to use a light hand,according to Chefworks. Cinnamon works well with apples, and cayenne can work nicely with mangos or even chocolate. Use your imagination if you like the combos in a cooked dish, youll probably like it in a smoothie as well.
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Best Seeds For Smoothies: 7 Healthy Choices
Posted on – Last updated: November 19, 2021
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If you are just getting serious about making smoothies and are wondering how to better enrich them with extra nutrients, you are probably thinking about adding some seeds. Thats definitely a good way to go, but what are the best seeds for smoothies?
For that matter, why would you even add seeds to a smoothie? Well, because seeds are packed with an extraordinary amount of goodness in their tiny little bodies. A smoothie without seeds is like a salad without dressing or a pizza without toppings. There is a reason so many people call them super seeds.
Lets take a look at the best ones.
How Much Flax Seeds Should You Put In A Smoothie
If youre new to eating flax seeds, you may want to start with just 1 tablespoon to see how your body handles the fiber. I think its always a good idea to start small, so you can build up your tolerance.
Eating flax seed may increase your bowel movements , but it may also bring up some gas and bloating as your body adjusts.
Once youre into a regular flax-eating routine, I like to add 2 tablespoons of ground flax seed to my smoothie to help keep me feeling full for hours. You can add more if you like, but much more than 2 tablespoons and I think the flavor and texture start to become a little too noticeable.
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Ingredients In This Chia Seed Smoothie
This strawberry chia seed smoothie is a great way to add these nutrient-packed little seeds to your diet! Its modeled off of our Perfect Strawberry Smoothie: its creamy, icy and packed with berry flavor. Heres what youll need to make a fantastic chia seed smoothie:
- Frozen strawberries: Frozen berries are great for smoothies: they add icy texture and are easy to keep on hand for whenever a craving strikes! You can also substitute any frozen berry: blueberries, blackberries, mixed berries, etc.
- Banana: All of our smoothie recipes use room temperature banana: so you dont have to remember to freeze it before blending!
- Greek yogurt: Yogurt gives a protein boost and just the right creamy texture.
- Ice: Ice helps to make the texture lighter and fluffier: do not omit!
- Milk: Use whatever milk you like: 2% or non dairy like oat milk or almond milk!
- Maple syrup, honey or agave syrup: Frozen berries can be rather tart, so its essential to add a little sweetness here. If you eat no sugar you can omit it, but it definitely completes the flavors here.
- Chia seeds: And dont forget our featured ingredient! You can detect just a subtle nuttiness in the flavor of the smoothie, but most people cant tell .