Apple Banana Strawberry Smoothie/Shake

Apples are a good source of dietary fiber and vitamin C. Most of the apple's fiber

is contained in its skin, as is the majority of its quercitin. Since peeling results in

the loss of apples' flavonoids and most of its valuable fiber, choose organically grown

apples whenever possible. Bananas are one of our best sources of potassium, an essential

mineral for maintaining normal blood pressure and heart function. Strawberries are good

source of vitamin c and manganese, dietary fiber, iodine, potassium, folate, vitamin B5,

B6 and K.

Fruit smoothies not only fill you up but also recharge you, i can have this anytime

of the day and do not filter the juice and separate the fiber. Use a good quality

blender which will blend the pulp into a smooth paste and enjoy a cup full of

high fiber, nutritious smoothie.

Preparation Time – 10 minutes

Cooking Time – 0

Serves – 4

Ingredients

Apple – 1

Banana – 1

Strawberry – 1 cup(Chopped)

Raw Milk – 1 1/2 cups

Raw Honey – 2 Tbsp (adjust according to your taste)

Water – 1 1/2 cups

Ice cubes – optional

Vanilla Extract – few drops optional

Method

1) In a blender add the diced apples, banana and strawberry pieces.

2) Add 1/2 cup of milk and puree the fruits into a smooth paste.

3) Now add the rest of the milk, water, raw honey, ice cubes, vanilla extract

and blend and serve in tall glasses and enjoy

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Avocado Mango Milk Shake

One-fifth of a medium avocado, or about one ounce, has 50 calories and contributes nearly 20 beneficial

nutrients to the diet. Avocados contribute nearly 20 vitamins, minerals and phytonutrients, including 4%

of the recommended Daily Value (DV) for vitamin E, 4% vitamin C, 8% folate, 4% fiber, 2% iron, 4%

potassium, with 81 micrograms of lutein and 19 micrograms of beta-carotene. Mango is a good source

of Vitamin A, C and dietary fiber, but is high in sugar, so if you are on a diabetic diet and looking for

low glycemic diet, Mango is not for you. Raw milk is a good source of calcium.

Cooking Time – 0

Preparation Time – 10 minutes

Serves – 4

Ingredients

Avocado – 1

Mango – 1

Milk – 1 1/2 cups

Water – 1 1/2 cups

Raw Honey – 1 Tbsp or to taste

Ice cubes few(optional)

Chia seeds – 4 Tbsp

Water – 12 Tbsp

Method

1) Soak the chia seeds in water and let this sit till you serve.

2) Peel avocado, deseed and put the avocado pulp in the blender.

3) Peel, deseed the mango and place the pulp in the blender.

4) Add half a cup of milk and blend into a smooth puree.

5) To this add the rest of milk, water, honey and ice cubes and blend.

6) Spoon the chia gel in 4 glasses and pour the milk shake on top and serve.

Chia seeds are a very good source of omega-3 and helps you in staying full

for a longer period of time. So enjoy this fortified milk shake and stay healthy.

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