My Kind Of Liquid Lunch:
400ml Liquid (Water / Coconut Water / Half & Half)
1 Ripe Banana
20g Chia Seeds
20g 100% Peanut Butter
100g Frozen Berry Mix
This smoothie provides 515 Calories, 3 of your 5 a day, 20g protein and 18g of fibre, a huge 60% of your RDA in a single serving.
The humble peanut is not actually a nut, it is a legume and is more similar to beans and peas than to other tree nuts. It is not classically seen as a staple in a healthy diet, but it does offer a wide range of benefits. It is a good source of B Vitamins and has high levels of the antioxidant Resveratrol, which is associated with a reduced risk of cardiovascular disease and also commonly found in red wine. It also contains high amounts of Phytosterols which impair the absorption of cholesterol from the digestive tract. Use a nut butter without any added sugar or palm oil if possible.
Oats are making a noticeable comeback in terms of popularity and it's easy to see why. They are incredibly nutritious and are packed full of manganese, providing a boost in cognitive function and improving joint health. They are packed full of fibre including a very important type of soluble fibre called beta-glucan, which is proven to lower levels of LDL cholesterol, increase insulin sensitivity and nourish the good bacteria in our GI tract (a prebiotic). The biggest benefit of oats comes from their high content of Avenanthramides, which contain anti-inflammatory, antioxidant and hypoallergenic properties, with many topical skin creams now containing oat extract.
Avenanthramides reduce the production of pro-inflammatory signal cells (cytokines) on a molecular level. This effect takes place on the inside of blood vessel walls and can significantly reduce the build-up of plaque or atherosclerosis, reducing the risk of heart disease.
At about 87 cent a serving, it's not going to break the bank either 🍌 🥜 🍓
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