7 Vegan Power Smoothies: Day 5: The Pastel Pink

By Angelika Hanna

When you try this pastel pink color smoothie, you will not believe that it does not contain any dairy products. It is rich in taste and creamy in texture. Less is more goes definitely for this smoothie. It consists of only one fruit – strawberry. It is the oats that creates the creamy-ness. It is the ideal smoothie for a dairy-free, healthy breakfast smoothie.

Here are some main facts about the ingredients and some potential health benefits – there may be more than what I listed below. All the following information is taken from Healthline.com, a reputable and reliable source backed up by scientific studies.

Strawberries:

Are very high in water. Low carb content.

Are an excellent source of:

  • Vitamin C: An antioxidant for immune health and skin health.
  • Manganese: Supports enzyme function and fat metabolism.
  • Folate (Vitamin B9): Important for normal tissue growth and cell function.
  • Potassium: A mineral that has been linked to reduced blood pressure and may therefore help to reduce the risk of heart attacks, strokes and kidney failure.
  • Dietary Fiber:
    • Help feed the “good” bacteria in the gut and may improve digestive health.
    • May be beneficial for weight loss.

Oats:

Are a whole-grain cereal. Mainly grown in North America and Europe. They are most commonly rolled or crushed.

It is interesting to know that oats are made up of 66% carbs, most of it is starch. Very low sugar content. The starch in oats is different than the starch in other grains; it has a higher fat content. Not 100% gluten-free.

Are an excellent source of:

  • Dietary Fiber: Mostly soluble fiber. May help slow down digestion, increase the feeling of ‘fullness’ and decrease cravings and appetite.
  • Protein: Has more protein than most other grains. May be beneficial to increase muscle mass and energy level.
  • Manganese: Typically found in whole grains. Important mineral for development, growth, and metabolism.
  • Phosphorus: Important mineral for bone health and tissue maintenance.
  • Vitamin B1: Plays essential role in metabolism. Helps convert nutrients into energy.
  • Iron: Is a protein responsible for transporting oxygen int he blood. Essential in the human diet.
  • Selenium: An antioxidant that is important for the immune system and brain function.
  • Magnesium: Important mineral that may be protective against type 2 diabetes and heart disease.
  • Zinc: Mineral that metabolizes nutrients. Maintains immune system. Grows and repairs body tissue.
  • Other Antioxidants: May help protect against heart disease. May help lower bad cholesterol. May help lower blood pressure. May help protect against type 2 diabetes.

Ginger:

Is closely related to Turmeric and Cardamon. It is often referred to as one of the most health beneficial spices next to Turmeric. Ginger is a flowering plant originating from China. It is the root of the ginger plant that is commonly used as a spice. Common use of ginger is as the root itself or in powder form.

Potential Health Benefits:

  • May have anti-inflammatory and antioxidant effects.
  • May help improve digestion and stomach issues.
  • May help reduce morning sickness, sea sickness, chemotherapy-related nausea and general nausea.
  • May help reduce inflammation in the colon.
  • Is often used as a breath-freshener. It may help fight mouth-bacteria and may be beneficial to reduce gingivitis.
  • May help fight the flu and common cold virus.
  • May help reduce muscle pain and soreness.
  • May help with osteoarthritis due to its anti-inflammatory properties.
  • May help lower blood sugar levels and improve heart disease risk factors in people with type 2 diabetes.
  • May help lower cholesterol and blood triglyceride levels.
  • May help fight cancer cells.
  • May help reduce menstrual pain.
  • May help improve brain function and may help protect against Alzheimer’s disease.

Coconut chips:

Made out of coconut meat. Cholesterol-free. High in saturated fat and calories, and should therefore be consumed in moderation. However, a moderate amount of plant-based fat is said to be healthy by nutrition experts, as it is used by the body to produce energy.

Are an excellent source of:

  • Dietary Fiber: May help move food through the digestive system and aids bowel health.
  • Iron: Has an important function to carry oxygen throughout the body and to make red blood cells. Deficiency may cause anemia and lead to symptoms like fatigue.
  • Copper: The body uses copper to form red blood cells, bone, connective tissue.
  • Potassium: A mineral that has been linked to reduced blood pressure and may therefore help to reduce the risk of heart attacks, strokes and kidney failure.

Coconut Water:

1 cup = 46 calories. Cholesterol-free. Beneficial to hydrate the body.

Is an excellent source of:

  • Dietary Fiber: Works to move food through the digestive system and aids bowel health.
  • Vitamin C: May help boost the immune system. May have positive effects on skin health, tissues, bones, teeth.
  • Potassium: A mineral that has been linked to reduced blood pressure and may therefore help to reduce the risk of heart attacks, strokes and kidney failure.
  • Magnesium: Important mineral that may be protective against type 2 diabetes and heart disease.
  • Manganese: Supports enzyme function and fat metabolism.
  • Other Antioxidants: May help protect the cells from free radicals.

Recipe:

Prep Time: 20 min

Blend Time: Approx. 3-5 min

Yield: 3 servings

Author: Angelika Hanna / Zest4Food

Ingredients:

  • 1 1/2 cup strawberries, fresh or frozen
  • 1/4 cup instant oats (I used Quakers)
  • 1/4 cup coconut chips
  • 1 tbsp fresh ginger, minced
  • 1 1/2 cup coconut water
  • 1/2 cup non-chlorinated water
  • Natural sweetener of your choice, for example, honey, stevia, agave (optional) – I did not use any sweetener in my smoothie.

Instructions:

  1. In a large blender, place strawberries, oats, coconut chips and ginger.
  2. Pour the liquid – coconut water and non-chlorinated water on top.
  3. Close the lid and press the on button to start blending.
  4. When your mixture takes on a thick smooth consistency and is fairly well mixed, stop and taste for sweetness. (If you don’t find it sweet enough, add at this point the natural sweetener of your choice)
  5. Continue blending until all the ingredients are well combined into a thick pastel pink smoothie.

Serve chilled. Enjoy!

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3 thoughts on “7 Vegan Power Smoothies: Day 5: The Pastel Pink

    1. I love coconut chips. I get them from the health food store too. I get the toasted ones you can see in the photo. I find that they add a lot of flavor. I add them to my cereal breakfast too. The only “downside” of coconut is that they have quite a bit of calories. It is not for those who want to lose weight. This smoothie is very delish and filling, it makes a full breakfast, but it does add some calories.

      Liked by 1 person

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