Imagine you could make your own delicious immune-boosting blended juices with minimal effort? Well, you can with a smoothie! Before you give your blender a whizz consider the best ingredients for a healthier immune system. And for the newbies try our basic smoothie recipe to inspire you in the right direction.
Choose Your Ingredients
According to FDA.gov vitamin and mineral chart you’ll want foods containing Vitamin A, B₆,C, D, E as well as Iron, Omega 3 fatty acids, Magnesium, Selenium and Zinc to build a strong immune system.
These fruits and vegetables are high in Vitamin C: bananas, cranberries, celery, cucumber, grapefruit, kale, kiwifruit,strawberries, papaya, pineapples, mango, red/yellow bell peppers, tomatoes and watermelons.
For a superfood smoothie add spinach which is high in Vitamin A, B₆, C, E and a great source of Iron and Magnesium.
Try adding some flax and chia seeds for their high Omega 3 fatty acid content.
Give your smoothie some texture by adding nuts such as almonds or peanuts for a good source of Vitamin B₆, E, Selenium and Zinc.
To get your Vitamin D in the mix lookout for fortified dairy products, orange juice and plant-based beverages such as almond milk.
Busylifting.com also offers comprehensive guides on supplements necessary to build muscles in a natural healthy way.
Get Flavour Inspired
Alright, your brain is full of good nutritional advice now let’s get you excited to make your own smoothie! What a better way to figure out smoothie making then to explore crazy good smoothie recipes.
For a scrumptious start to your day make the Spinach Mango and banana smoothie by Gimme Delicious. If you feel adventurous Food.com sweet and sour Orange-Pink Grapefruit smoothie is good for you.
Remember, you are in control of the flavour as long as you keep your immune boosting foods in mind you’ll make a healthy smoothie every time.
Basic Smoothie Recipe
To assist you on your smoothie making journey we have a basic recipe guide on how to make your own smoothie blended juice.
What you’ll need
- A blender or stick blender
- Drinking glass
- Chopping board
- Cheesecloth (optional)
- Knife or peeler
- Fresh unprocessed fruit, vegetables, nuts and fortified yogurt or juice of your choice.
- Honey (if you wish to sweeten)
- Spices such as cinnamon or turmeric to add flavour
- Measuring cup
- Make sure you wash and dry your food correctly before use. Check for any imperfections and use your knife or peeler to remove before blending. For larger or harder food, chop into smaller pieces to make the blending process quicker.
- The rule of any good smoothie juice blend is to measure roughly one cup of liquid to two cups of the fruit and vegetables of your choice. If you’d prefer it less liquid then aim to use more fruit and vegetables that contain a lot of natural water such as cucumber or watermelon. If you’re thinking of adding honey or spices, start with smaller amounts and slowly add more if you want a stronger taste.
- Once you have the correct measurements, place all ingredients into your blender and pulse until the consistency is smooth. Remember, if you are using a stick blender, then start with your bigger/harder food first in a tall bowl or container and add the rest bit by bit to avoid splattering. At this point you can choose to remove the fruit/vegetable pulp by pouring the mixture through a cheesecloth and allowing the blend to drain into your drinking glass.
- If you are happy with the texture and consistency of your smoothie, pour into your drinking glass of choice. You can keep leftovers in a sanitised sealed container in your refrigerator for up to 24 hours.
- For a final touch try adding a sprig or two of mint to enhance the flavour, enjoy!
By reading this article you are making the right step toward your health and well-being. Here are a few more things you can do to make sure you prepare and eat the most nutritious food possible.
- Wash your hands before and after touching and washing your food especially if bought from an outdoor market.
- Try to eat the freshest food you possibly can. That means avoid over cooking and or freezing your food should be kept to an absolute minimum.
- If you buy local produce then make sure to check that it is in fact local. You can do this by asking the vendor some questions before you purchase.
Alright there you have it! Now all you need is imagination and some delicious healthy food to get your immune system to the healthiest state it can be.
We at dailynewsbucket.com wish you all the luck and would love to hear back from you about your smoothie creations. Goodluck!