Nectarine, Kiwi and Blackberry Smoothie
Well, I wrote a whole different post and deleted. It kinda started with my “emo” moments, then I thought “who in a hell had the time to read it”, so I deleted it. You came here for a recipe, so I’ll give you a recipe. I am actually thinking starting a new blog just to air my thoughts, and maybe some would follow. We’ll see ’bout that, cause I can write pretty openly and raw, so I’d probably be the anonymous author of the blog! Just kidding… not really! 🙂
Anyhow, today on the blog menu, we have a smoothie -a very delicious, refreshing, nutritious and easy beverage.
I combined nectarine, kiwi and blackberry together with almond milk and flaxseeds, then I added a dash of sugar to satisfy my sweet tooth. It wasn’t necessary, but I was craving something sweet, so I added 1 teaspoon.
Smoothies have become part of my daily intake. They boost my energy and uplift my mood, which at the times can be pretty feisty or completely opposite, you never know with me.
Let’s talk about healthy benefits here:
Sources: Livestrong, wholefoods, huffingtonpost
Some call it one of the most powerful plant foods on the planet. There’s some evidence it may help reduce your risk of heart disease, cancer, stroke, and diabetes. That’s quite a tall order for a tiny seed that’s been around for centuries.
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 a fiber, both the soluble and insoluble types.
- Lower blood cholesterol and blood sugar levels.
- Reduce bone loss.
- Help with weight management
- Improve digestive health
- Increase immunity
- Fight cancer
Fruits and vegetables with bright red, orange and yellow colors often contain a good amount of beta-carotene. Beta-carotene is an antioxidant that turns into vitamin A in the body.
The vitamin C in fruits and vegetables, including nectarines, is considered an important antioxidant that helps promote good health and may also have the power to protect your body from certain illnesses and diseases. California Peaches, Plums and Nectarines report that the vitamin C in nectarines may protect molecules from being damaged by free radicals and other chemicals that cause cellular changes.
Lutein is a nutrient that has been receiving more attention because of its health-protective benefits. Lutein is also considered an important antioxidant because it helps destroy the presence of free radicals in your body, which may decrease your risk of chronic diseases like cancer.
Nectarines also contain iron, folic acid, vitamin K, as well as naturally occurring sugars that help provide energy.
Much like spinach, raisins, apples, plums and grapes, blackberries are rich in bioflavonoids and Vitamin C, but other nutritional benefits include a very low sodium count and having only 62 calories to a cup.
The dark blue color ensures blackberries have one of the highest antioxidant levels of all fruits. Antioxidants, well-known for lowering the risk of a number of cancers, are a huge bonus, but be aware the berries are best consumed in their natural state to get the full benefits.
Just enjoying a couple of kiwifruit each day may significantly lower your risk for blood clots and reduce the amount of fats (triglycerides) in your blood, therefore helping to protect cardiovascular health. The kiwifruit is an excellent source of vitamin C, and polyphenols, and a good source of potassium, all of which may function individually or in concert to protect the blood vessels and the heart. Fiber is also good for binding and removing toxins from the colon, which is helpful for preventing colon cancer. In addition, fiber-rich foods, like kiwifruit, are good for keeping the blood sugar levels of diabetic patients under control.
Nectarine, Kiwi and Blackberry Smoothie
1 Servings (2 cups)
- 1 nectarine
- 1 Kiwi
- 1/2 cup Blackberries (more if you wish)
- 1 tablespoon Flaxseeds
- Sweetener to taste *optional
- 4 Oz Almond Milk
Wash, slice and add everything to a blender, or food processor. Pulse until smooth, about one minute or so. If an almond milk is sweet skip the sugar.
You can use regular milk, soy milk or coconut milk as an alternative.
You can store it in the fridge for a couple of hours, too.