Why Start Your Day With A Refreshing Smoothie?
Only one in 10 Americans eats enough fruits and vegetables, according to the Centers for Disease Control and Prevention. The Dietary Guidelines for Americans recommends that adults consume around one and a half or two cups of fruit, and two to three cups of veggies a day. Why does this sometimes seem so difficult? Lack of time, stress, and unstructured habits can sometimes make fast food a quick and cheap option. However, Trader Joe’s is making it easier than ever to make delicious smoothies, with healthy ingredients like low-fat yogurt, green tea juice, smooth clover honey, and frozen wild blueberries.
Smoothies a Potent Source of Antioxidants
The big secret to a fruit smoothie breakfast is the powerful blend of vitamins, minerals, and antioxidants that different fruit and veggie combinations contain. Each ingredient wields its own particular brand of magic, so the more varied your smoothies are every day, the better. Beetroot juice, for instance, was found in a 2017 study to benefit the heart owing to its dietary nitrate quotient. In essence, nitrates can help lower the heart rate and blood pressure, both when you are exercising and when you are resting! Blueberries, another favorite Trader Joe’s ingredient, meanwhile, can alleviate and protect your body against intestinal diseases. When preparing your morning smoothie, remember the power of greens. A study by Swedish scientists found that it maximizes the potency of lutein – an antioxidant that battles inflammation and promotes optimal heart health. One way to ensure your consumption is as varied as possible is to make different colored smoothies, to widen your vitamin and antioxidant quotient.
Is Frozen as Good as Fresh?
Trader Joe’s sells a host of frozen fruits and veggies, and you may wonder if you will lost out on vital nutrients if you use frozen instead of fresh ingredients in your smoothies. You will be delighted to know that this is a myth that has been debunked by recent studies. One University of Dakota study, for instance, found that freezing blueberries improves their antioxidant availability greatly. Blueberries are ultra rich in anthocyanins – antioxidants which have documented anti-cancer, anti-inflammatory, and antiviral benefits.
Preparing a Delicious, Healthy Smoothie from Scratch
Although experimentation is fun when preparing smoothies, it is important to rely on a basic recipe so that ingredient proportions are just right. A smoothie should not only contain fruit and veggies, but proteins and healthy fats as well. Try to include around 30 grams of protein in your shake; source it from Trader Joe’s yogurt, cottage cheese, or protein powder. This will keep you full until your next meal. Add a spoonful or so of nut butter, avocado, or any other healthy fat, especially those which contain heart healthy Omega-3s. Add around a cup of blueberries, a banana, mango, or any other fruit that tickles your fancy, and throw in a bunch of spinach or kale for a beautiful green hue and refreshing flavor that will kickstart your day.
You may be strapped for time, but you should never leave home until you have started the day with an energy-rich breakfast. Smoothies are a quick way to meet your daily fruit and veggie requirements, and they are easy to make, bearing in mind you can use frozen as well as fresh fruit. By shopping once a week for key ingredients, you can be ready to enjoy a fantastic breakfast every day, even if you have just five minutes for preparation.