Easy, healthy, tasty: Energizing smoothie recipes with high nutritional value

 Smoothies are a convenient way to add more fruits and vegetables to your diet. If you're busy with a job or various preps, start your day with a nutritious, energizing berry smoothie full of vitamins and minerals.

Below are more recipes for energizing smoothies made with different fruits and vegetables.  

Berries and smoothies

Research suggests that flavan-3-ols, a subgroup of flavonoids, have several benefits. They act as antioxidants that help support good health.

Experts suggest keeping your flavan-3-ol levels high to enjoy the benefits of these flavonoids.

For a study, researchers measured the flavan-3-ol plasma levels of a small group of healthy men after they fasted for 12 hours. The results of a study published in the journal Food & Function revealed that banana-based smoothies decrease flavan-3-ol levels in the blood while berry-based smoothies may help to increase it. 

Researchers also reported that berry-based smoothies increased flavan-3-ol levels similar to ingesting flavan-3-ol capsules alone.

Other dietary sources of flavan-3-ols include:

• Apples
• Cocoa-based products
• Grapes
• Peaches
• Pears
• Teas

Despite the results of the studies, remember that this doesn't mean banana-based smoothies aren't worth drinking. Instead, it just highlights the fact that you should consume a variety of plant-based foods like fruits to maintain your overall health.

Bananas are still good for you because they are full of potassium, which you need for good health.

Berry smoothie recipe

Try this berry smoothie the next time you need an energy and nutrient boost:

Ingredients:

• 2 Cups mixed berries
• 1 Cup orange juice
• 1 Cup milk of choice
• 1 Tablespoon coconut butter
• A dash of cinnamon

Steps:

1. Combine all the ingredients in a blender and blend until smooth.
2. Serve immediately.

For added texture, you can also add a scoop of collagen powder, nut butter or protein powder. And for an even stronger flavan-3-ol boost, top the smoothie with a sprinkling of cacao nibs or fresh berries.

More energizing smoothie recipes to try

Save time by meal-prepping nutritious smoothies for the whole family. To prep smoothies, assemble all the fruits and vegetables ahead of time.

Doing this means you spend less time every morning making a smoothie. Chop up the fruit or vegetables if you're making a green smoothie, then store your ingredients in freezer-safe containers or baggies.

Here are more smoothie recipes to try for a nutritious and tasty energy boost:

Cherry blueberry cacao smoothie:

• 1/3 Cup tart cherries
• 1/3 Cup blueberries
• 1/2 of a banana
• 1/2 Tablespoon raw cacao powder
• A few pieces of ice

Mango maca smoothie:

• 1 Peach, sliced
• 1/2 of a large mango, sliced
• 1/2 of a banana
• 1 Teaspoon maca powder
• 1/2-3/4 cup of preferred milk
• A few pieces of ice

Peach smoothie:

• 1 Peach, sliced
• A handful of raspberries
• 1/2 of a banana
• 1/2 Tablespoon almond butter
• 1/2-3/4 cup of preferred milk
• A few pieces of ice

Spinach and mango smoothie:

• 1/2 of a large mango, sliced
• A handful of fresh spinach
• 1/2 of a banana
• 1-2 Teaspoons matcha
• A few pieces of ice

Strawberry goji smoothie:

• A big handful of strawberries, sliced
• 1/2 of a banana
• 1/4 cup dried goji berries
• 1/2-3/4 cup of preferred milk
• A few pieces of ice

Steps:

1. Assemble half a banana into each freezer container. Add the fruits or vegetables, then place your containers into the freezer until you're ready to blend each one.
2. Blend each smoothie with a few pieces of ice and 1/2 cup to 3/4 cup of milk,  or enough of your preferred milk until the blender blade starts moving.
3. Blend in the "extra" ingredients, such as almond butter, cacao, goji berries, maca and matcha at the end.

Where to buy lab-verified ingredients for energizing smoothies

The Health Ranger Store is committed to helping you boost your intake of energy-boosting nutrients.

That’s why we’re proud to introduce an assortment of many clean, lab-verified and healthy food options such as Freeze-Dried Organic Banana, Groovy Bee® Organic Freeze-Dried Strawberry Slices and Organic Super C Berry Blend.

Loaded with potassium, vitamin C and a variety of important nutrients, our premium diced bananas allow you to savor the delicious flavor and nutritional benefits of fresh bananas all year round. Sourced from premium banana plants grown by our trusted suppliers under strict organic standards, diced Freeze-Dried Organic Bananas undergo a careful freeze-drying process that preserves the original taste, texture and nutrients of these premium fruits.

Health Ranger Select Freeze-Dried Organic Diced Bananas are non-GMO, non-China, and certified Kosher and organic. They have also undergone meticulous lab testing for glyphosate, heavy metals and microbiology.

Strawberries are high in essential vitamins and minerals, such as dietary fiber, protein, magnesium, manganese, phosphorus, potassium, calcium, iron, copper and vitamins A, B6, B9, C, E and K. Strawberries are an amazing source of antioxidants, including ellagic acid, procyanidins, ellagitannins and pelargonidins.

According to a study published in the Journal of Nutrition, strawberries are regarded as one of the best sources of phenolic antioxidants, with antioxidant levels up to 11 times higher than many other fruits.

Organic strawberries are a great source of antioxidants that can help protect your body from damage caused by free radicals and support optimal health and well-being. Our Groovy Bee® Organic Freeze-Dried Strawberry Slices are non-GMO, non-China, certified Kosher and organic.

Although your skin naturally produces its own supply of collagen, this production noticeably slows down as you age. Fortunately, you can boost your body's collagen levels by regularly consuming high-quality collagen peptides, thereby supporting the growth of healthy, glowing skin.  Collagen Peptides - Hydrolyzed Type I and III Collagen to your favorite smoothies.