Gina is a natural health coach who helps others create a life that is balanced, healthy, and fun.
Pink Passion Smoothie
Why I Created This Smoothie
Any time is a great time for a smoothie, especially when you're trying to turn it into a meal replacement, and it can be a meal replacement if using the correct ingredients.
I created this smoothie during a time when I was fasting, and was trying to keep caloric intake below 500 calories daily, but was trying to still get in the necessary nutrition to allow me to be productive throughout the day. This is due to the inclusion of healthy fats and proteins.
Fasting is something that I routinely do. I normally fast the first 3 days of every month, giving my digestive system a much-needed break. Plus fasting also helps to keep inflammation low in my body. It was a practice that I started soon after I was diagnosed with lupus. Although I was already doing a fasting ritual at the beginning of every year ( a practice that I took part in the first 3 weeks of the year through the church that I attended), I decided that I needed to expand it to the first 3 days of every month, as I realized the difference that it made in my health.
This smoothie allowed me to
- be more energized thanks to all the fresh, raw ingredients
- make them quickly, and drink them slowly
- hydrate my body
- have less bloating than usual when eating a meal
- be able to stay focused throughout the day due to the compact nutrition
Ingredients in This Powerhouse Smoothie
The ingredients are simple:
- blueberries, fresh or frozen
- strawberries, fresh or frozen
- coconut milk (but you can substitute your choice of nut milk)
- alkaline water (I prefer alkaline water.)
- pumpkin spice powder
- cardamom powder
- almond extract
- raw honey, (optional)
- protects the heart
- contains high levels of antioxidants
- has vitamin A, vitamin C, and vitamin E
- has high fiber content
- has folic acid
- is a good source of copper, magnesium, pantothenic acid and potassium
- is great for digestion
- is anti-inflammatory due to two enzymes, papain and chymopapain
- is boosting for the Immune System
- contains lycopene, which helps with sun protection, and a lower risk of certain types of cancer
- Packed with nutrients. One cup (165 grams) of fresh mango provides (Trusted Source):
- Calories: 99
- Protein: 1.4 grams
- Carbs: 24.7 grams
- Fat: 0.6 grams
- Fiber: 2.6 grams
- Sugar: 22.5 grams
- Vitamin C: 67% of the Daily Value (DV)
- Copper: 20% of the DV
- Folate: 18% of the DV
- Vitamin B6: 12% of the DV
- Vitamin A: 10% of the DV
- Vitamin E: 10% of the DV
- Vitamin K: 6% of the DV
- Niacin: 7% of the DV
- Potassium: 6% of the DV
- Riboflavin: 5% of the DV
- Magnesium: 4% of the DV
- Thiamine: 4% of the DV
- Low in calories
- May help prevent diabetes
- High in healthy plant compounds
- Contains immune-boosting nutrients like Vitamin C
- Supports heart health
- May improve digestive health
- May support eye health.
- high in polyphenols to protect against oxidative stress
- easy to add to your diet, dried or fresh
- are an incredible source of nutrients
In one cup of blueberries, there is:
- Calories: 85
- Fiber: 3.6 grams (13% DV), which improves gut health, lowers cholesterol, and controls blood sugar levels.
- Potassium: 116 milligrams (3% DV),which regulates your heartbeat, metabolize carbohydrates, and maintain proper muscle function.
- Vitamin K: 29 micrograms (24% DV), which creates proteins needed for blood clotting.
- Vitamin C: 4.6 milligrams (5% DV)
- Folate: 9 micrograms (2% DV), which forms red blood cells and helps the body receive oxygen and release carbon dioxide.
- are high in antioxidants. ...
- improve cholesterol levels. ...
- lower blood pressure. ...
- improve insulin sensitivity. ...
- boost cognitive functioning. ...
- contain prebiotics.
- are one of the healthiest superfoods
- improves heart health
- reduces risk of metabolic syndrome
- supports eyes, skin and hair health
- promotes weight loss
- are a great source of fiber
- are a great source of potassium
- enhances digestive health
- protects against diabetes and insulin resistance
- are a natural anti-depressant
- are a natural anti-inflammatory food
- can boost energy levels and fight fatigue
Pumpkin Spice Blend
Pumpkin Spice Benefits
So what, exactly, is pumpkin spice?
It's a flavor combination that first rose to popularity as a seasonal, limited-time offering for coffees, but the sweet combination has been around for decades in dishes like pumpkin pie, banana bread and pumpkin bread, and all the drinks that tend to come out around Fall. However, it is one blend that I work with all year round because of all the health benefits it provides.
The combination of pumpkin spice generally combines:
This group of spices are anti-inflammatory, antiseptic, anti-parasitic, antiviral, antibacterial. You get the picture.
Coconut Flesh and Milk
Coconut Milk Benefits
- can aid in weight loss. ...
- contains antioxidants. ...
- promotes electrolyte balance. ...
- may prevent heart disease. ...
- strengthens the immune system. ...
- my help with the prevention of anemia. ...
- promotes healthy hair and skin. ...
- has anti-inflammatory properties.
- promotes digestive health
|Prep time||Cook time||Ready in||Yields|
Serves 2 people 16 oz. each
- 1 cup papaya, cut up
- 1/2 cup mango, chunks
- 1/2 cup blueberries, fresh or frozen
- 4 large strawberries, cut up, frozen
- 1/4 cup avocado, cut up
- 1 can coconut milk, or your choice of nut milk
- 1/2 cup alkaline water
- 1/2 teaspoon pumpkin spice, powder
- 1/2 teaspoon cardamom, powder
- dash almond extract
- 1 teaspoon raw honey, (optional)
Smoothie Bowl Idea
You can also add other items, such as:
- hemps seeds
- chia seeds
- protein powder
- almond butter or your choice of butters
- almond milk or your choice of nut milk
The most important thing to remember when blending a smoothie is to add in healthy fats and proteins.
Since I was fasting, I did not add any additional whole fruits, but you can certainly turn this into a smoothie bowl, or even add some to oats, leave in the fridge overnight and have breakfast ready to go in the morning.
I didn't go into detail for some of the ingredients, as I wanted to really focus on the powerhouse ingredients. However, you can certainly do your own research on the ones that I omitted.
Do You Like Smoothies?
- These instructions couldn't get any easier. Prepare your fruit by cutting up whole fruit into smaller pieces. Get frozen fruit from the freezer.
- Place all ingredients into your blend. Blend until it reaches the desired consistency. Sprinkle with extra cardamom or some cinnamon, if desired. Enjoy.
Do you like smoothies? Let me know if you gave this one a try. I would love to read your comments, and discussions below.
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
© 2022 Gina Welds