September 2015 By Dr S Ramachandran A green smoothie a day keeps illness away, says Dr S Ramachandran, in the third and concluding instalment of the series on vegan cuisine To enjoy vibrant health is the deepest desire of every human being. One of the basic laws of nature is to maintain our health and nourish the body with wholesome foods. A vegan diet has been valued and appreciated as the conscious choice for personal and planetary health. In this article we are going to explore some raw vegan smoothie recipes which can offer radiant health. Smoothies can easily be prepared by blending any of your desired fruits with greens or nuts and seeds. Fruits and greens have vitamins, minerals, antioxidants and phytonutrients in abundance, which have numerous health benefits. Nuts and seeds are packed with healthy fats and other beneficial nutrients. Therefore, you have access to an abundance of nutrients through smoothies. Unlike fruit juices, which are devoid of fibre, smoothies provide lots of fibre and can therefore assist in smoother bowel movements. As a snack option, smoothies satisfy hunger and will make us feel fuller for a long time. Smoothies can also serve as an excellent breakfast choice. Starting the day with a smoothie is a simple way to energize ourselves, to improve vitality and a sense of well-being. Here are some tantalizing vegan smoothie recipes to indulge in to your heart’s desire. The raw vegan smoothies are totally free from cholesterol, dairy products, sugar and artificial flavours. Choose organic fruits, greens, nuts and seeds whenever possible to prepare tasty smoothies. Organic produce provide more nutrients than conventionally grown ones. Mango smoothie Ingredients Mango slices 1 cup Kimia dates (pitted) 3 nos Chilled coconut/almond milk 1 cup Black raisins 1 tsp for garnishing Method Blend mango slices, dates and coconut milk to a smoothie consistency and garnish with black raisins. Chikku-banana smoothie Ingredients One ripe banana Chikkus 3 Chilled almond milk or coconut milk 1 cup Method Grind these ingredients to get a smooth blend. Garnish with almond slivers or raisins. Choco bliss smoothie Ingredients 2 ripe bananas Avocado pulp – 1 tsp Medjool or Kimia dates (pitted)- 5 Almond milk (chilled) – 1 cup Organic raw cocoa powder or nibs – 1 tsp Method Blend all these ingredients. Naturally chocolate-flavoured smoothie is ready! Garnish with raw cocoa nibs. Banana berry boost smoothie Ingredients 2 ripe bananas Jamun fruit (Indian black berry) 3 nos (deseeded and chopped) Tender coconut water 1 cup Method Blend the ingredients and enjoy the smoothie! Watermelon smoothie Ingredients Deseeded water melon cubes 1 cup Mint leaves 5 – 10 Lime juice 1 tsp Chia seeds 1 tsp Water 1/4 cup Method Blend the watermelon cubes, mint leaves and lemon juice in a blender adding a little water. While serving sprinkle chia seeds. This is a super cooler smoothie! Slimming and detox smoothie Ingredients Papaya slices 1 cup Organic wheat grass powder 1 tsp, or a handful of fresh organic greens Flax seeds 1 tsp Water 1/2 cup Method Blend all these thoroughly to get a nutrient-dense smoothie which is suitable for weight watchers and diabetics. Energizing green smoothie Ingredients 2 ripe bananas Handful of fresh greens (lettuce/spinach) Chia seeds 1 tsp Tender coconut water 1 cup Method Blend the ingredients in a blender until smooth. Garnish with lettuce leaves. About the author: Dr. R. Saravanan, is associated with the vegan nonprofit organisation, SHARAN. He is also the contributing author of the book RETHINK FOOD – 100 plus doctors can’t be wrong
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