After months of celebrating, overindulging and completely abandoning our usual regimes, the start of a new calendar year is an exciting time. A time to set inspiring, life-changing and often unachievable resolutions that inevitably, we never really stick to. Why? because we set goals too big or too ambitious, without a plan on how to achieve them.
So instead of again setting the bar too high this year, focus on taking small, achievable steps towards your larger goal. Like making one of Esquire Singapore's best simple and healthy, superfood smoothie recipes. Created by Certified Health Coach, Tisha Jaswantlal, with the focus on common health, physical appearance or mental wellbeing new year’s resolutions.
#1: Detoxifying Avocado Green (for Glowing Skin)
by Tisha Jaswantlal
INGREDIENTS
1/2 avocado
1 cup spinach or kale
1 stalk celery
1/2 cucumber
1 apple
Handful of cilantro
1/2 lemon juice
3/4 cup unsweetened almond milk or water
Handful of ice
Dash of honey or agave nectar for sweetness
HEALTH BENEFITS
Avocados contain healthy monounsaturated fatty acids that keep our skin moisturised. Plus the oleic acid found in them reduces redness, irritation, and can even regenerate skin cells damaged from free radicals.
On top of that, cucumbers and celery contain anti-inflammatory phytonutrients. Both are excellent sources of hydration due to their high water content. Also, cilantro is known to be a potent chelator, ridding the body of heavy metals and aiding the detoxification process.
Finally, apple and lemon provide skin-brightening vitamin C, which stimulates collagen production to promote youthful, supple, radiant skin.
#2: Almond Chocolate Oat (for Building and Retaining Muscle)
by Tisha Jaswantlal
INGREDIENTS
1 tbsp almond butter
1 ripe banana
1/4 cup dry oats
1 cup coconut milk
1 tbsp chia seeds
1 tbsp unsweetened cacao powder
Dash of honey
TOP TIP
Looking for an added protein boost? Substitute almond butter with 2 scoops of chocolate or vanilla protein powder of choice.
HEALTH BENEFITS
This delicious combination of almonds, oats and chia seeds is high in protein, healthy fats and aims to help you retain your gains and maximise recovery after the gym.
Chia seeds are high in omega-3 fatty acids and calcium to aid recovery, while whole grain oats add fibre to stabilise blood sugar and keep you full for longer. 'DIY-ing' your own protein smoothie ensures that you avoid added sugars and sweeteners when buying from outside.
#3: Matcha Banana Vanilla (for Mental Clarity)
by Tisha Jaswantlal
INGREDIENTS
2 frozen bananas
2 tsp matcha powder
1 cup unsweetened almond or soy milk
1 tsp vanilla extract
Handful of ice
Dash of honey
TOP TIP
Remember to use pure, unsweetened matcha powder.
HEALTH BENEFITS
The bananas in this recipe add natural sweetness while balancing out the earthiness of the matcha. Matcha powder is a great alternative to coffee as it gives a more sustained, balanced caffeine high.
As a bonus, it is also high in antioxidants (like EGCg), chlorophyll, vitamins and minerals (like selenium, zinc, and magnesium). Enjoy this energy boost that will keep you alert and satisfied throughout the day.
#4: A Classic Green (for Vegan Lovers)
by Tisha Jaswantlal
INGREDIENTS
1 cup spinach
1 cup unsweetened soy/almond milk
1/2 cup mango
1 cup pineapple
1/2 inch ginger
Handful of ice
Toppings of choice—goji berries, coconut flakes, chia seeds.
TOP TIP
Avoid leafy chunks in your green smoothie by blending any leafy greens with the liquid base first. Followed by fruits and ice to ensure a smooth, delicious consistency.
HEALTH BENEFITS
Incorporating leafy greens together with fruits ensures that we receive all the nutrients and antioxidants while keeping blood sugar levels steady.
Spinach is rich in iron and an excellent source of vitamins K, A, C, and folic acid, while the mango and pineapple add natural sweet creaminess. Plus the addition of ginger gives this smoothie a fresh, tangy kick. This recipe works just as well with other fruits like berries or peaches. Otherwise, you can have fun adding your favourite fruit toppings too.
For more information on health, nutrition or wellness, visit Wellness with Tish. Or email, [email protected].
