Healthy Quick Meals With Smoothie Drinks - Part 2/3

In this second edition of Healthy Quick Meals with Smoothie Drinks, I am offering some great ideas how to make yourself a healthy and tasteful smoothie, which ingredients you need to blend fur such healthy drink and what gives you energy and strength for a stressful day.

• DRINK 1 - Refreshing Fruit Smoothie

You need 1 dl of coconut milk, 1 dl of plain yoghurt, 1 tablespoon of chopped almonds, 2 dl of pineapple juice, half a cup of soaked dried fruit and a few drops of vanilla flavor. An estimated energy value of 250 ml drink is: 290 calories.

Coconut milk is extracted from the coconut juice, which is also called the water of life, because it has the same electrolytic balance as our blood and it does not contain added salt, sugar, flavorings and colorings. It is a treasury of valuable minerals (potassium, phosphorus, magnesium) and that is why we classify it as a natural isotonic beverage, which becomes very important for athletes. In 100 grams of young coconut, there is 77 calories 1.7 grams of protein, 16.8 grams of  fat and 0 carbs.

You should definitively include almonds on your shopping list. Although there is a lot of fat in almonds, but this fat is healthy, because it unsaturated (it does not come from animals, but from plants). Such vegetable (unsaturated) fat reduces blood cholesterol level, it is rich in vitamin E and it has one of the richest non-animal sources of calcium. In 100 grams of fresh almonds, there is 612 calories, 21 grams of proteins, 55.8 grams of  fat and zero carbohydrates.

• DRINK 2 - Blueberry Dairy Smoothie

Ingredients, that you need to prepare the smoothie, are: 150 grams of cottage cheese, 100 grams of liquid probiotic yogurt (berries flavor), 80 grams or half a cup of Blueberries and 1 tablespoon of flax seed. The energy value of such drink is 260 calories.

• DRINK 3 - Protein bomb

This is a drink that is rich in proteins, which are very important for athletes and random recreational athletes, especially after their workout. You need: 150 grams of fatless cottage cheese, 40 grams of strawberries (it can be fresh or frozen), 10 grams of flax seeds, one banana and 2 dl of sparkling mineral water. Energy value of such protein drink is around 260 calories.

Drink that contains high quality proteins and fibers, slows the digestive process and can not cause a sudden rise and fall of blood sugar. Thus, we are maintaining energy for longer time and we can complete our muscle  recovery after physical activity.

Cottage cheese (fresh cheese) is definitely a milk product that stands out. It is a very valuable product in their daily nutrition, which is easily digestible and has a high biological value. It contains a lot of whole-protein value and it presents and equal protein values according to substitute meat or eggs. Cottage cheese proteins contain a lot of essential amino acids (particularly Methionine), which is responsible for fat digestion and metabolism and protects and supports liver function. In cottage cheese there are also B-vitamins and calcium. 100 grams of cottage cheese has 80 calories, 13.4 grams of proteins, 3.8 grams of carbohydrates and 1.5 grams of fat.

Flax seeds stimulate regular digestion and supplies the body with vital nutrients. It is a rich source of omega-3 fatty acids that benefits the heart, body's immune system and helps in inflammatory conditions. Flax seeds contain pituitary fiber, which soothes a sensitive stomach wall and gastrointestinal tract.

Banana is very beneficial for health, its usefulness varies depending on its maturity. Bright yellow bananas with firm flesh have qualities of starchy foods - physical energy is growing slowly and lasts for a long time. When mature, the majority of banana's starch turns into sugar, which quickly provides an energy (it is suitable after physical activity). It is an extensive source of potassium, which regulates a blood pressure. Sometimes, banana is called The Lucky Fruit, because it brings happiness. The reason for this is combination of sugar, magnesium, vitamin C and copper, where the latter accelerates the formation of hormone Norepinephrine, which is one of the happy hormones family, that improves our mood. With 100 grams of bananas you get 81 calories, 1 gram of proteins, 0.3 grams of fat and 19 grams of carbohydrates. I would really recommend to make yourself such smoothie after workouts or take it away to your office/job.

In the last part of Healthy Quick Meals With Smoothie Drinks, you can receieve even more recipes and ideas for healthy and quickly prepared drinks. These can easily substitute one or two of our main daily courses (especially breakfast and dinner). Not only that they give us a lot of energy and strength, but they also bring us happiness one way or another. Healthy and quickly prepared smoothies help us to supply our so called Happy Hormones and they make our body fit and slim, so it is the best way to lose weight and that makes us even happier.

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