Sometimes I need an efficient smoothie recipe for energy instead of just a tasty starter pack for the day. It doesn’t matter if I am exercising or just trying to get through a tough working day; this is just the right combo to help me get up and running.
Why Energy Matters
Sports and physical activities are a very important segment of one’s life. Having a habit of staying in healthy motion is maybe the biggest favor you can do for yourself. So, if you haven’t done it yet, but you care for your health, then make a plan for even the slightest physical exercise within a preferred period of time.
No Time For Exercise
If you can’t find time to exercise because of hard work or long working hours, this smoothie recipe for energy will be perfect for you nonetheless, because regardless of the group you belong to, you need a lot of energy to achieve it all.
What Are Powerhouse Fruits And Vegetables
Energy is easily found in various kinds of food. Today we’ll stick to fruits and vegetables, especially the healthiest among them. In the nutrition science domain, these kinds of fruits and vegetables are known as Powerhouse Fruits and Vegetables (PFV).
Even though there are no official criteria to follow when declaring a fruit or vegetable a powerhouse, the most concise study so far classifies a powerhouse as a fruit or vegetable that provides at least 10% of the daily nutrition values per 100 kcal.
Instead of getting into details about the meaning of this definition, we’ll go to making the recipe for today. My ingredients are chosen from experience and by taste, after looking at their nutritional values, of course. While making sure to provide enough energy, this smoothie recipe for energy is also weight-conscious. Each of the ingredients helps regulate your body weight and promotes vital bodily functions.
Note: In case of allergies, feel free to use safe substitutes.
Let’s start with the base.
The Base: Honey & Yogurt for a Creamy Energy Boost
For this, we will need a mix of about:
- 1/4 cup of raw honey
- 1/2 cup of yogurt
Honey seems like an inseparable ingredient in every smoothie recipe for energy and for good reason. It is one of the most popular and healthiest performance boosters, storing energy available to be used when needed. The yogurt is rich in probiotics, as proper digestion is very important for effective exercise. Once this is mushed together, we can go on with the recipe.
The Vitamin C Kick: Oranges
Oranges are rich in:
- Vitamin C
- Calcium
- B Vitamins (especially B1 – Thiamin)
Let’s proceed by squeezing one big fresh orange. Oranges are a must for every healthy and energetic fruit mix recipe. Other than being popularly abundant in vitamin C and antioxidants, oranges also provide plenty of other combinations of benefits.
Being rich in calcium, this fruit not only promotes healthy bones and teeth but also provides aid to the blood vessels in the blood distribution process. The abundance of various B vitamins allows for an effective conversion of food into energy, which is exactly what we need.
The B1 vitamin (Thiamin), popularly called the anti-stress vitamin, can help us deal with stressful situations more efficiently.
Sweet & Powerful: Strawberries
Add six fresh strawberries for their ability to:
- Help regulate blood sugar
- Support red blood cell production
- Provide anti-aging and anti-cancer properties
Mix the orange juice with the honey and yogurt, then add six fresh strawberries. They are very helpful in regulating the glucose levels in the blood. Also, they help the development of red blood cells and bring effective anti-aging properties to the mix.
Pro tip: They possess strong anti-cancer properties, but still be cautious not to eat too many strawberries, as they can damage health due to their fructose contents.
Blackberry Benefits: Fiber & Fullness
These little berries are:
- High in fiber
- Rich in antioxidants
- Known for their weight-friendly benefits
Once nicely pureed, continue by adding 1/2 cup of fresh blackberries.
Blackberries come packed with vitamin C and fiber and are weight-loss friendly. They help by causing a mild stuffing effect, thus delaying the desire for snacking. Their nutritional values vary a lot, which is why, along with the strawberries, they are a member of the food group called nutraceuticals.
The Pro Tip mentioned above also holds for this ingredient. Don’t overdo it.
Nothing is good in extreme amounts.
Blend everything nicely until you get a solid color. Next, let’s get our last ingredient for today’s smoothie recipe for energy in the mix.
Go Green with Spinach
Now for the leafy green magic spinach:
- Boosts brain function
- Helps lower blood pressure
- Improves memory and clarity
- Is rich in iron and supports cardiovascular health
Spinach. This vegetable is so popular that I’m not sure anymore whether spinach popularized the cartoon hero Popeye or Popeye popularized spinach.
Either way, this nutrition-packed green leafy vegetable is recommended to be taken fresh or lightly cooked to retain its iron contents. For today we need about ten leaves of fresh and nicely washed spinach. Not only does it give us energy, spinach lowers high blood pressure and helps maintain energetic brain functions.
It is highly beneficial for memory, improves mental clarity, and supports a healthy cardiovascular system. All of these benefits are the right ones for this energetic recipe.
A Zesty Finish: Lime Juice
Lime:
- Adds a fresh citrusy finish
- Fights off free radicals with limonoids
- Helps balance blood sugar effects from the fruits
Once mushed, squeeze a couple of drops of lime at the end. This will allow for a nice finishing scent and an additional antioxidant boost.
Lime juice is being added here mostly due to its ability to counterpoise the negative sugar effects. An interesting fact about lime is that its contents of a phytochemical called limonoid, typically found in limes and other citrus fruits, have the ability to fight free radicals and remain in our bodies for as long as 24 hours.
Smoothie Recipe For Energy
- 1/4 cup of preferably raw and organic honey
- 1/2 cup of yogurt
- 1 freshly squeezed orange
- 6 fresh strawberries
- 1/2 cup of fresh blackberries
- about 10 leaves of fresh spinach
- a couple of drops of fresh lime juice
That’s today’s smoothie recipe for energy; we hope you’ll like it. Please feel free to let us know what you think about this recipe or spread the word about it.