March is National Nutrition Month and what we have prepared for you are some yummy, refreshing recipes of smoothies!
You might think, why don’t I just eat a fruit salad instead? You most definitely can, but with seniors in mind, smoothies are a quick and easy way to get vital nutrients and is also easy to swallow (less chewing)!
The blog, Better Me For Life states that the biggest difference between eating whole foods and blending them is how fast they can be digested by your body. Whole foods have their fibers left more intact from chewing than when blended. Fiber plays an important role in slowing down the digestion of food and regulating blood sugar.
This means when we blend our food, we don’t destroy the fiber, but instead break it down, making it pre-digested. This means that our bodies can digest the food and essentially absorb the nutrients faster!
We picked 4 good-tasting recipes that have health benefits with seniors in mind, but these are actually great for the entire family to enjoy!
(These recipes work well with any type of blender. )
Green Smoothie For Vitamin C
When you usually think of healthy homemade smoothies, does the image of a green drink come to mind?
Green smoothies can sometimes turn smoothie beginners away because of the colour. However, this one is tasty! The recipe recommends blending the leafy vegetables with water first to liquify it, hence the green colour, before actually adding fruit. The fruits nectar and sweet taste help mask the earthier taste of the green veggies.
Recipe serves 2:
- 1 peeled orange
- 2 chopped kiwi
- 1 cored pear
- 2 cups chopped leafy greens (kale, spinach or chard)
- 4 to 6 oz filtered water
The Oldish website says spinach and romaine lettuce are more neutral tasting and are good options for those who are newer to green smoothies. Tracy Russell is an expert in holistic health and has a blog with lots of recipes!
Sweet Peach Smoothie For Niacin
Yum! Peaches are juicy and sweet and packed with lots of nutrients. This includes: the dietary fiber, low carbohydrate, abundant vitamins such as vitamin C, vitamin A, vitamin E, and niacin, as well as minerals, such as, potassium, copper, manganese, and phosphorous.
Niacin is also known as Vitamin B3. It may aid in lowering cholesterol, ease arthritis and boost brain function alongside other benefits.
This recipe serves 3:
- 1 1/2 cups apple juice
- 1 ripe peach, peeled, pitted, and chopped (about 3/4 cup)
- 3/4 ripe banana, peeled and chopped
- 1 tablespoon vanilla yogurt
- 6 ice cubes
- 2 teaspoons honey
- 2 teaspoons flaxseed oil
See full instructions here.
Blueberry Almond Smoothie For Nutrition
Blueberries are the superstar of this smoothie! This superfruit has been shown to benefit our heart, brain and digestive health! The Journal of Neuroscience published a study showing that blueberries actually may support in staving off age-related declines in peoples’ neural and motor skills. Other studies showcased the fruit also being a great antioxidant and immune booster (high levels of Vitamin C, A etc).
Seniors might often times suffer from heartburn. Almonds have high calcium content and a brand like Almondie’s almond butter uses skinless almonds, meaning they’re acid-free, which makes the almond butter act as a natural antacid. Whether you have it before or after a meal, it can neutralize stomach acid and provide relief for indigestion!
The recipe for this nutrient-packed smoothie serves 2:
- 1 1/2 cups ripe chunks of frozen banana
- 1/2 cup frozen blueberries (wild, organic when possible)
- 1 Tbsp almond butter (or peanut or sunflower seed butter)
- 3/4 cup unsweetened plain almond milk
- 1 Tbsp flaxseed meal
- 1 Tbsp chia seed
- 1-2 Tbsp protein powder (optional)
For full recipe instructions, please see Minimalist Baker’s blog.
Cranberry Yogurt Smoothie For Urinary Health
We’re talking about food and health, and one hard to detect danger that seniors often experience and face are urinary tract infections (UTIs). It’s easily treatable, however, sometimes symptoms of UTIs amongst seniors isn’t the same as younger people. Instead, it might be confusion and delirium, which often mimics dementia.
This smoothie is good to soothe UTI’s. A common home remedy for UTI’s are cranberries, which is the main ingredient in this yummy smoothie! To pack it with a healthy punch, we’re also using blueberries to increase flavanols, which prevent bacteria growth in the urinary tracts. The dashes of cinnamon and apple cider vinegar added will also add more antibacterial benefits.
This recipe serves 1:
- 8 fl oz 100% no sugar added cranberry juice
- ½ cup blueberries
- ½ medium orange
- ½ cup probiotic yogurt
- 1 tsp cinnamon
- 1 tbsp apple cider vinegar
Check out the full recipe by All Nutribullet Recipes!
Some of these recipes have more servings than one. You can choose to share it with a family member or friend, or save it for another meal or snack! They are usually good for 24 hours kept in the fridge. Just a friendly reminder that if the colour turns brown from oxidation or the smell turns funny, don’t consume it.
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