7 Vegan Power Smoothies: Day 6: The Lilac Purple

By Angelika Hanna

There is something about the combination of berries and nuts that I love. Strawberries and blueberries is such a tasty match and added to that walnuts and the nutty chia seeds makes a wonderful delicious thick 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.

They 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.

Blueberries:

Sometimes called the “King” of antioxidant foods among nutrition experts. They are believed to have one of the highest antioxidant levels of all common fruits and vegetables. Low in calories and high in nutrients.

Blueberries are closely related to cranberries. They boast many of the same active substances as cranberry juice, such as helping fight bacteria that cause UTIs or bladder infections.

They are an excellent source of:

  • Dietary Fiber: May help reduce blood sugar levels and is, therefore, beneficial against type 2 diabetes and for metabolic health.
  • Vitamin C: May help boost the immune system. May have positive effects on skin health, tissues, bones, teeth.
  • Vitamin K: An important nutrient that is involved in blood clotting and binding calcium. It may help prevent osteoporosis.
  • Other Powerful Antioxidant:
    • May help lower “bad” cholesterol. May help prevent risk factor for heart disease. May help lower blood pressure.
    • May help maintain brain function and may help improve memory. May have anti-diabetes effects.
    • May improve insulin sensitivity and may lower blood sugar levels.

Walnuts:

Walnuts have attracted so much attention over the past 50 years that scientists and industry experts have gathered for an annual walnut conference at the University of California to discuss the latest walnut health research.

Walnuts are calorie-dense but may help decrease cravings for other foods. A study has shown that in 10 obese people, drinking a smoothie made with about 1.75 ounces of walnuts once a day for five days decreased appetite and hunger, compared to a placebo drink equal in calories and nutrients. Additionally, after five days of consuming the walnut smoothies, brain scans showed that the participants had increased activation in a region of the brain that helped them resist highly tempting food cues, such as cake and French fries.

Are an excellent source of:

  • Powerful Antioxidants:
    • May help fight oxidative damage in the body, including damage due to bad LDL cholesterol, which promotes narrowing of the arteries. May help decrease bad cholesterol and triglyceride levels.
    • May help decrease risk of inflammation, type 2 diabetes, Alzheimer’s disease and cancer.
    • May promote healthy gut bacteria.
    • May help lower blood pressure.
    • May help protect brain from damaging inflammation and may support good brain function.
    • May support male reproductive health.
  • Vitamin E: Anti-inflammatory. May help support the immune system, cell function, and skin health.
  • Melatonin:
    • A powerful Antioxidant and hormone (naturally made by the body.)
    • May help support eye health.
    • May help to alleviate stomach issues.
    • May help ease tinnitus symptoms.
    • May help raise growth hormone levels in men.
    • May help improve sleep and decrease insomnia. Melatonin is often called the ‘sleep hormone.’
    • May help alleviate seasonal depression, such as ‘winter blues.’
  • Omega3: Walnuts are higher in Omega-3 fat than any other nut. May help reduce heart disease risk.

Chia seeds:

Deliver a massive amount of nutrients with low-carbs and very few calories. They are a whole-grain food. Non-GMO. Naturally gluten-free.

They are an excellent source of:

  • Dietary Fiber: May help move food through the digestive system and aids bowel health.
  • Protein: Makes up the building blocks of organs, muscles, skin, hormone. A diet high in protein may help you lose weight and belly fat, while increasing muscle mass and strength.
  • Calcium: Plant-based source of calcium, a nutrient that is important for bone health and other cellular functions.
  • Magnesium: Important mineral that may be protective against type 2 diabetes and heart disease. May be helpful against insomnia.
  • Phosphorus: An essential mineral that the body uses to build healthy bones. Creates energy. Makes new cells.
  • Zinc: Mineral that metabolizes nutrients. Maintains immune system. Grows and repairs body 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.
  • Vitamin B1: Plays essential role in metabolism. Helps convert nutrients into energy.
  • Vitamin B2: Helps convert food into energy. Acts as an antioxidant.

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 cup strawberries (I used frozen)
  • 1 cup blueberries (I used frozen)
  • 1/2 cup walnuts (chopped)
  • 1 tbsp chia seeds
  • 1 cup coconut water
  • 1 cup non-chlorinated water
  • Natural sweeteners such as honey, stevia, agave, dates (optional) – I did not use any sweetener in my smoothie.

Instructions:

  1. In a large blender, place the strawberries, blueberries, walnuts, and chia seeds.
  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 lilac purple smoothie.

Serve chilled. Enjoy!

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2 thoughts on “7 Vegan Power Smoothies: Day 6: The Lilac Purple

  1. This sounds like a healthy and delicious one. I am sure we can blend other fruits too per the season. Thank you for following happiness and food. I would love to see you around.

    Like

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