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Berry Smoothies
Author: Alyice Edrich
For years I've been reading about the health benefits of eating berries and yogurt, but I could never acquire the taste for them—until a year ago. That's when I stumbled upon several well documented reports that stated a proper diet could enhance the quality of my life for many years to come; in other words, reports offering advice on how to naturally lower my bad cholesterol levels and raise my good cholesterol levels.
The reports stated several interesting facts, like:
- berries could reduce the risk of cardiovascular disease and various cancers, the antioxidants in berries heal the body and enhance the immune system's defenses, and that some berries, like blueberries have the ability to reverse certain memory impairments;
- bananas are high in potassium which is great for the nervous system, high in vitamin B6 which is great for the immune system, and has the ability to minimize the risk of kidney stones;
- a daily regimen of yogurt—with active cultures—could prevent osteoporosis, regulate the digestive system and gastrointestinal tract, lower the risk of colon cancer, reduce bad cholesterol levels, and raise good cholesterol levels;
- flaxseed meal fights inflammation that could cause cardiovascular disease , stabilizes blood sugar levels, and has a high fiber count (both soluble and insoluble) which lowers bad cholesterol;
- wheat germ, the heart of the wheat kernel, is high in fiber and known to lower the risk of heart disease, reduce bad cholesterol, and prevent constipation;
- coconut milk contains lauric acid which protects the body against bacteria and viruses while strengthening the immune system; and
- apple cider vinegar helps lower bad cholesterol, regulates blood pressure, and helps eliminate toxic waste from the body.
With those tips in mind, I set out to create a smoothie recipe that I could alter based on ingredients on hand, without compromising taste or health benefits. And for the first time in history, I actually look forward to eating, or should I say drinking, my yogurt and berries!
Alyice's Berry Smoothie Recipe
Ingredients
- 1 C liquid (apple, cherry, orange, grape, pear, coconut milk, nectar)
- 1 C frozen fruit (blueberries, raspberries, blackberries, strawberries)
- 1/2 C frozen pineapple chunks
- 1 C banana slices or 1 lg. banana
- 1 C plain yogurt
- 1 Tb flaxseed meal
- 1 Tb wheat germ
Instructions
- Place fruit and yogurt in blender.
- Add liquid.
- Top with flaxseed and wheat germ.
- Blend until smooth.
- Add a dollop of whipped cream to finished drink.
- Serve immediately.
Optional
- Top with whipped cream
- Add 1 Tsp Apple Cider Vinegar (can leave a slight bitter taste)
- Substitute 1 C liquid for 1/2 C light coconut milk with 1/2 C juice or 1 C liquid for 1/2 C juice with 1/2 C nectar.
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