- Omega-3 essential fatty acids, "good" fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
- Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75 to 800 times more lignans than other plant foods.
- Fiber. Flaxseed contains both the soluble and insoluble types.
Smoothies are so good for our bodies, our hair, our skin, our metabolisms, our energy levels, and so on. These vitamin and antioxidant-rich drinks are absolutely the easiest way to get in all your fruits and veggies. Instead of settling for your go-to strawberry-banana smoothie each time, try throwing some veggies, coconut water, and/or nut butter into your blender for a delicious, nutrient-dense boost.Glowing Skin Smoothie or Banana-Mango-Avocado Smoothie
Cook's notes: Glowing Skin Smoothie recipe title caught my attention. The desert heat and wind do a number on your skin in the Southwest and I need to find ways ways to revitalize and hydrate my skin.
The frozen banana and avocado add thickness to the smoothie. The mango and pineapple sweeten things up and the coconut water adds a tropical flare. With the addition of kale or spinach this smoothie packs a HUGE nutrient punch. Coconut water is ideal since it is so hydrating for our bodies and skin. It is sold in most grocery stores and at Target and Walmart. You can substitute regular water,almond milk or your favorite juice. Try adding in 1/2 cup blueberries as they are another super food great for your skin!
- 1/2 cup plain coconut water
- 2 frozen ripe bananas, previously peeled & sliced
- 1 cup chopped pineapple (frozen or fresh)
- 1 cup chopped mango (frozen or fresh)
- 2 cups spinach or kale
- 1/2 avocado, sliced
- optional: 1 tablespoon ground flax or flaxseed oil
- A strong, powerful blender like Vitamix or Ninja works the best but since I am not on my home turf, a food processor worked fine.
- Add all of the ingredients to the blender in the order listed. Blend for at least 3 minutes or until smooth. Scrape down the sides of the blender as needed. Add more coconut water if it's too thick.
Cooking tip for smoothies:
I always have a tub of frozen banana chunks and other fruit odds and ends like mangoes, mixed berries or blueberries in the freezer. Plan ahead and buy whatever fruit is on sale that week at the grocery store. Before it gets too ripe, slice it and throw it in a baggie into the freezer and it’s perfect for smoothies.
Recipe makes approximately two six-ounce smoothies.
- 1 large banana (previously frozen in chunks is recommended but not necessary)
- 1 c blueberries (I used bagged, frozen)
- 1 c milk (I used almond milk)
- 1 tsp vanilla extract
- sweetener to taste (honey, sugar, stevia, agave, etc.)
- ice cubes (I used 1 c but use more or less, or none, based on preference)
- Optional: protein powder, chia or flax seeds, cocoa powder, nuts, dried fruit such as dates, raisins, figs.
- Blend all ingredients in Vita or blender and serve.