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Fitting Health Into Your Fast-Paced Lifestyle

Swahili English

By Diana Rudwick

Sometimes time is our greatest obstacle, and even preparing breakfast can be a tedious hassle.

Fortunately, you don’t have to compromise your health to save time. Grab-and-go foods, like smoothies, are easy ways to add nutrition to your diet when you’re short on time. But even when you have all the time in the world, smoothies are still a great option. All you need is a blender to throw together a balanced meal brimming with antioxidants, vitamins, and minerals.

You can use any mix of fruits and vegetables available to make a smoothie, but here’s a recipe for one that’s packed with nutrients:

Avocado and Banana Smoothie

Ingredients

  • 1 avocado
  • 1 banana
  • 1 cup of milk
  • 1 teaspoon of chia seeds

Directions

Cut the avocado and banana into small slices. Add them both to the blender.

Add one cup of milk and blend the ingredients together, until all ingredients are combined into a thick, creamy mixture. If you don’t want it too thick, you can add more milk to your preference.

Pour the smoothie into a glass and sprinkle the chia seeds on top. Serve immediately.

This recipe is simple, but its powerhouse ingredients make it a fantastic option for breakfast or a snack!

Avocados have a mild flavor and buttery texture that is ideal for smoothies. They add creaminess and texture without overpowering other flavors. But in terms of health benefits, avocados take center stage. They contain monounsaturated fats, which support the health of your brain and heart. They also contain water-soluble, protein-rich vitamins, such as B and C, which help our hair to grow. 

In fact, one cup provides 40% of the recommended dietary allowance of the pantothenic acid, which aids in energy and hormone production. On top of that, it has 30% of the recommended dietary allowance of folate and 20% of the recommended dietary allowance of vitamin B6.

Bananas provide the perfect, creamy smoothie base and their flavor complements a variety of fruits. But beyond their sweetness, they also provide a burst of energy! Their high content of healthy carbohydrates and potassium makes them a good addition to athletes’ diets, in particular. Eating bananas also helps to restore the balance of electrolytes in your body, which is important after strenuous workout.

The potassium in bananas also promotes cardiovascular health. Potassium is a mineral that has been linked to the maintenance of blood pressure. Some studies suggest that diets rich in foods containing potassium significantly lowers one’s risk of stroke.

These are only a few of the many benefits. Bananas also act as natural antacids, help fight against diseases, and can help regulate your mood, sleep patterns, and more.

Milk is arguably the most well-known source of calcium available to us today. It helps in bone formation and strength, which can help prevent the onset of osteoporosis.

Chia seeds are often referred to as a superfood, due to their high fiber content and bone-strengthening qualities. They have also been linked to heart benefits, such as lower blood sugar levels and a lower risk of certain types of cancer.

If you don’t have chia seeds, flax seeds are a great alternative. They’re larger than chia seeds and have a nuttier flavor, but pack a nutritional punch similar to that of chia seeds.

If you’re sensitive to sugar (like if you’re a diabetic), you’ll want to limit your smoothie consumption or use fruits that don’t contain high amounts of sugar—blueberries are a great option. No matter which ingredients you choose, though, you can whip up a healthy meal that effortlessly fits into your daily routine.

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