Who doesn’t love a smoothie? Fruit smoothies are refreshing in the warm weather and make it feel like summer in the cold weather. Maybe? Ok, maybe not, but always delicious and often the best breakfast choice. The Power Up Smoothie (health heart food) is one of the anchors of our recipe book “Autoimmune Recipes to Calm the Fires of Inflammation.”
Smoothies are great because it’s so easy to throw in whatever you want. We’ve created this smoothie to be a blend of nutrition, anti-inflammatory agents and fabulous flavor. Use our recipe as a base and add other berries if you wish.
1/2 avocado (health heart food)
1/2 C coconut milk, full fat
1 C frozen strawberries
1 C of fresh spinach (health heart food)
One scoop collagen protein powder
Put everything in the blender and blend until a smooth texture forms. Add ice if desired.
Avocado – the Perfect Fruit – or Veggie!
We all know what a fabulous food choice avocados are. Did you know that avocados are the only fruit that contains over 20 vitamins, minerals, and antioxidants? Yes! The health benefits of avocados cannot be underplayed. Here are just SOME of the health benefits:
- Avocado is full of healthy fats. This increases the absorption of the nutrients in the avocado as well as in other healthy foods you eat.
- Rich in monounsaturated fatty acids, which lowers LDL and raises HDL cholesterol levels.
- Monounsaturated fats and antioxidants in avocados have anti-inflammatory properties that are great for arthritis.
- Contains 727mg of potassium, 21% of the recommended daily intake (RDI) which helps to lower your blood pressure.
- High amounts of both soluble and insoluble fiber helps to prevent constipation.
- Studies suggest that phytochemicals in avocados play a role in preventing cancer.
- The good fats and fiber in avocados make them the perfect blood sugar stabilizer. This is great for diabetics.
Coconut milk is perfect for soups, sauces, and smoothies. It offers a silky, creamy consistency and contains many nutritional benefits. Vitamin C, potassium, iron, and fiber are just some of the goodies in coconut milk. Here are a few more:
- Coconut milk has anti-inflammatory and analgesic properties.
- The medium-chain fatty acids in coconut milk increase metabolism, suppress appetite and help with weight loss.
- Increases HDL cholesterol levels in the body. Consumed in low quantities, scientific research shows that coconut milk also helps to reduce the levels of LDL cholesterol helping to support heart health.
- Coconut milk is a safe alternative for those who are lactose-intolerant. Many varieties are also gluten-free.
- This type of milk boosts the immune system. It contains lauric acid, which can be converted by the body into a substance that helps fight bacteria and viruses.
Don’t Forget Your Spinach!
Spinach is a nutrient-rich vegetable that you should add to your recipes wherever you can! Besides being loaded with vitamins and minerals, it is a great digestion aid. Spinach is the best breakfast food. It goes great in eggs, smoothies, and quiches. These are more fantastic benefits:
- The high levels of omega-3 fatty acids and folates in spinach are excellent for cardiac and heart health.
- Spinach contains high levels of vitamin magnesium and B6. These help the body produce serotonin. Serotonin calms and regulates the sleep cycle providing great shut-eye!
- The high fiber content of spinach makes it a champion for regulating bowel movements.
- The two antioxidants lutein and beta-carotene in spinach limit the growth of cancer cells.
Dr. Tiffany Caplan & Dr. Brent Caplan
PS: Find more ways to lowering inflammation in Drs. Caplan cookbook “Recipes to Calm the Fires of Inflammation.” These recipes are not only delicious but are a great support to coping with lupus, heart health, and autoimmune disease symptoms.