In the current generation most people are extremely sensitive about what they eat in order to remain healthy and maintain a healthy body weight. It is for this reason that green foods such as avocado and leafy vegetables are rapidly becoming popular. This is a green smoothie recipe with 2 main ingredients Kiwi and Avocado. It is a great recipe if you are trying to consume soluble fats that aid in digestion and also help to curb cravings by making you feel fuller for long.
Main Ingredients of the Avocado-Apple-Kiwi Smoothie
A third of an Avocado pitted and peeled
2 medium sized kiwi fruits peeled
2 cups of fresh baby spinach
Half a cup of apples
Two table spoons of chia seeds soaked for 10 minutes
Eight ounces of fresh almond milk preferably homemade
Why Avocado? What are the benefits of avocados in smoothies?
Rich in mono-unsaturated fats and contains zero calories
Many health experts tout the avocado as an indispensable addition to meals especially if you are trying to improve your health, shed excess pounds and maintain a healthy and toned body. This is because reliable research has ascertained that avocados are packed with monounsaturated fats which aid in digestion, help curb cravings and most importantly consist of zero cholesterol. Yes, avocados is rich in fat…the good news is this is the good natural fat which soluble and does not accumulate in the body.
Avocados lower cholesterol levels considerably if eaten regularly
According to a recent study carried out by Penn State University. It was proved that even when a person does not reduce fat consumption but eats an avocado daily the level of cholesterol reduces. This means that with a low-fat diet, avocados can help even more in keeping cholesterol level in check. With cholesterol levels in check thanks to avocados, all that remains is exercising and eating other healthy meals. Additionally, avocados are great for a smoothie since they naturally have a sugary taste hence more sugar is not required for sweetened. This makes it easier to ensure the smoothie has the lowest cholesterol and sugar levels possible.
How about the Kiwi Recipe?
This is the other main ingredient of this delicious smoothie. The vibrant green kiwi is no ordinary fruit, it is a nutritional powerhouse that also looks good and when prepared well has an amazing taste. It give you the best of two world: refreshing flavour and a appealing site to the eyes.
Kiwis are an excellent source of vitamin C
Contrary to common misconception oranges and lemons are not the highest sources of vitamin C. The Kiwi has is richer in vitamin C than both oranges and lemons. 100 grams of the kiwi fruits contain 154 percentage of this essential vitamin which helps eliminate harmful free radicals
Kiwis help induce sleep
We live in a generation where most people have demanding schedules and stressful lives leading to deficiency of sleep. Without adequate sleep a body’s immunity reduces and a person experiences more fatigues and les energy making it harder to have a n active and healthy lifestyle.
Finally Kiwi is also a great source of natural dietary fiber
This attractive and delicious fruit is packed with dietary fiber that comes in handy in preventing a multitude of ailments including cardiovascular diseases such as coronary heart illness. According to a recent study by the University of Massachusetts natural fiber also controls metabolic markers such blood sugar, blood pressure and high cholesterol hence highly recommended by doctors to diabetics
Wash and Cut the baby spinach
Spinach tends to contain a lot of debris even when bought at the store so ensure you clean it thoroughly using clean and running water. Cuts It into small pieces using a sharp knife.
Finally Kiwi also enhances the health and appearance of skin
The last thing anyone wants is dry, flaky and dull-looking skin. Eating kiwi regularly is a great way of enhancing the health of the skin. Vitamin E and C present in Kiwi help in decelerating skin degeneration.
What about the rest of the ingredients?
Baby Spinach: This is a healthy vegetable that only contains seven calories in a1 cup. It also comes with fibre packs to ensure you stay fuller for longer hence able to control your cravings and avoid overeating.
Apples: This delicious fruit is rich in weight loss friendly fibre which gives a feeling of fullness enabling you feel fuller by eating less. This comes in handy in controlling the consumption of apples.
Use only a third of a whole avocado. Peel it carefully and ensure it is properly pitted
For most beginners who are just starting the smoothie lifestyle, the avocado is the least favourite ingredient. This is because most people royally screw it up by tossing a whole avocado into a blender. The results are disastrous; instead of a smoothie what you will end up with is an unpleasant guacamole-ish concoction that is barely eatable.
The way to prepare an avocado smoothie is to supplement this green fruit with other nutritious ingredients. By adding just a small fraction of the whole avocado you will get the health benefits and also achieve a creamy and soft texture that makes the smoothie enjoyable for persons of all ages.
Take 2 table spoons of Chia seeds, ensure they are clean then soak them for a maximum of ten minutes
Contrary to common misconception you don’t have to soak chia seeds overnight before using them in a smoothie. All you need to do is soak them shortly for ten minutes to ensure they are soft enough to blend easily and seamlessly mix with the rest of the ingredients.
Wash and peel the apple then cut it into small pieces
When cut into small pieces the apples incorporates into the rest of the smoothie easily
How to make almond milk at home
As mentioned in the ingredients list, it is advisable to use homemade almond milk instead of the store bought variety. This is because the almond milk you make on your own at home is that it contains no preservatives and is also fresh hence more nutritious and tasty. It is important to note that freshly made almond milk last a few days in the fridge therefore just make what you are going to use
Step by step guide on making almond milk
Use almonds and water in the ratio of 1 and 2 consecutively. This provides a good thickness and consistency. Blend the mix of almonds and water until the solution has a silky texture with no grit. If you want a nutty flavour and a thicker consistency use a food processer instead of a blender.
Mix all the ingredients together and blend them until you achieved the preferred consistency
Mix all the ingredients in a bowl then toss them in a blender until you achieve the desired consistency. If you are in a hurry a watered down consistency is ideal. On the other hand if you have enough time to savour every single spoon, go for a thicker consistency.
This is a great smoothie for the fitness enthusiast who is ravaged by cravings and overeating. Having it early in the day ensures that you don’t eat too much throughout the entire day.