Are you having trouble meeting your daily fruit and veggie quota? Smoothies are an easy way to pump up the number of fruits and vegetables in your diet. They are powerhouses packed with fiber, vitamins and minerals. Whether you want to cleanse, increase nutrients, reduce calorie-intake or just try something new, you can begin by exploring the diverse world of smoothies with these recipes. Feel free to switch out the ingredients and make them your own!
This drink has tummy-soothing ginger, leafy greens, and protein supplied by tahini. The smoothie includes filling avocado and banana, and dates deliver sweetness.
10 or 12 leaves organic spinach
250 mL (1 cup) filtered water
1 medium banana
15 mL (1 tablespoon) tahini
2 pitted dates
15 mL (1 tablespoon) fresh ginger root, chopped
Juice of 1 Meyer lemon
Add everything to an electric blender and mix until creamy. On warm days, ice may be included if desired. To increase protein content, you can add a scoop of your preferred protein powder.
You only need a handful of foods on hand to whip up this satisfying drink. The pineapple serves as a natural sweetener for the smoothie. If you want to make a non-dairy version, you can replace the yogurt with more coconut milk.
250 mL (1 cup) frozen pineapple chunks
1/2 medium banana
125 mL (1/2 cup) crushed ice
125 mL (1/2 cup) vanilla yogurt
375 mL (1-1/2 cups) skim milk OR coconut milk
Use a blender to puree pineapple, banana, ice, and yogurt (if using). Start to blend in 250 mL of milk or coconut milk and then check the smoothie’s consistency. If you want a thinner smoothie, add up to another 125 mL of liquid.
Carrots are full of beta-carotene and vitamins A and C. This smoothie couples the carrots with goji berries to boost the immune system. Goji berries provide trace minerals, and the hemp seeds are an excellent plant-based source of omega fatty acids and protein.
125 g chopped carrots
125 g chopped pineapple
1 pear, chopped
30 mL (2 tablespoons) goji berries
30 mL (2 tablespoons) hemp seeds
250 mL (1 cup) water
250 mL (1 cup) ice
After chopping fruit and vegetables, add all ingredients to the blender. Process ingredients until you achieve a drinkable consistency. You might need to pulse the blender a few times to make sure the seeds get ground up.
From fresh, organic produce to bulk goods, Famous Foods carries everything you need to make healthful and hearty smoothies.
A vegan diet relies solely on plant-based foods. Unlike basic vegetarianism, veganism excludes dairy and eggs as well as other animal products like honey or gelatin. Although eating vegan requires attention to detail when selecting foods, many health benefits arise from the complete elimination of animal products.
People also frequently choose vegan diets because of concerns about animal welfare and environmental problems caused by some agricultural practices. Despite the positive aspects of the vegan lifestyle, you’ll need to adjust to nutritional and social challenges to avoid the disadvantages of the vegan diet.
Pros of the Vegan Diet
By consuming more fruits and vegetables, you’ll greatly increase your intake of most vitamins and antioxidants. An antioxidant-rich diet helps combat free radicals which attack your cells.
As a vegan, you’ll likely realize improvements in health, which may include lower blood pressure, lower cholesterol and weight loss. Research has shown that those who follow vegan diets have a reduced risk for some cancers and cardiovascular disease.
The availability of plant-based proteins and other vegan foods is increasing due to demand. You’ll find fresh produce and vegan options at Famous Foods that will make it easy and enjoyable to maintain your vegan diet.
If you are environmentally and ethically minded, following a vegan diet could align well with your values. Removing meat from your diet could help lessen your environmental footprint and help promote sustainable agricultural practices.
Cons of the Vegan Diet
As a vegan, you could suffer from nutritional deficiencies unless great care is taken to acquire all necessary vitamins and minerals. Supplementation with vitamin B12 will likely be necessary. Fatigue, weakness, and constipation may arise from a lack of B12. Consuming enough calcium, omega-3 fatty acids, iron and zinc might prove difficult as well. Advice from a physician or nutritionist should accompany your transition to a vegan diet.
You’ll likely encounter difficulty ordering food at some restaurants. Veganism could also limit your choices at family gatherings and other events.
Consuming enough protein might present a challenge. Without meat, cheese, yogurt or eggs, vegans must get their necessary protein from sources such as soy, beans, lentils, quinoa or amaranth.
The transition to a vegan diet could bring bloating or other digestive discomfort. Your body will need time to get used to digesting protein only from plant sources although the problems should resolve with time.
Ready to make the transition to a vegan lifestyle? Famous Foods offers a variety of vegan options, including the popular Beyond Meat Burger, that will help you achieve good nutrition and enjoy the health benefits of a meat-free lifestyle.
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