natural & healthy smoothie recipes by maria wills thomas · health benefits of cherry banana...

madhurasaNatural & Healthy Smoothie Recipes

byMARIA WILLS THOMAS

www.swasthy.com

Swasthy is derived from the Sanskrit work स्वास््य (svāsthya) i.e. “to be in a state of Good Health”. Swasthy is the journey of coming to one's own self, realizing one's own self & getting rooted in the self.Swasthy the Wellness Start-up was founded by Maria Wills Thomas who hails from India. She is a doting mother of two, a loving wife and a Nutritionist by profession. Swasthy is the result of Maria’s personal quest to achieve a state of “True Wellness” and to achieve this state of well-being she embraced a lifestyle which was deeply rooted in wisdom and practices promulgated by Ancient Indian Health Systems. “Madhurasa” is a collection of recipes of natural and healthy smoothie concoctions devised by Maria. These magical health concoctions will help you reinvigorate and rejuvenate holistically.

e. [email protected]. www.swasthy.comt. +91. 9811870252

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Table of Content

• Cantaloupe Mango Smoothie Recipe Pg. 4

• Cherry Banana Smoothie Recipe Pg. 6

• Banana Watermelon Smoothie Recipe Pg. 8

• Mixed Melon Smoothie Recipe Pg. 10

• Apple Dates Smoothie Recipe Pg. 12

• Litchi Watermelon Smoothie Recipe Pg. 14

• Spiced Apple Banana Coffee Smoothie Recipe Pg. 16

• Spinach Watermelon Smoothie Recipe Pg. 18

• Spinach Banana Mango Smoothie Recipe Pg. 20

• Mango Peach Turmeric Smoothie Recipe Pg. 22

• Mango Papaya Smoothie Recipe Pg. 24

• Wood Apple Smoothie Recipe Pg. 26

• Mango Kale Smoothie Recipe Pg. 28

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Cantaloupe 1/2

Mango (Ripe) 1 No.

Flaxseeds 1 Teaspoon

Turmeric 1/4

Teaspoon

Almond

milk/coconut milk

1 Cup

Put all the above ingredients together in a

blender and blend for approximately 2-3

minutes or till you achieve a smooth

consistency.

Cantaloupe Mango Smoothie

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Health Benefits of Cantaloupe Mango Smoothie

• Good source of Vitamin A, Vitamin C, Folate, Potassium, Fiber; • Rich in Antioxidants and helps to fight infections;• Improves digestion and hair and skin health;• Helps boosts immunity.

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Cherries 8-10 No.

Banana (Ripe) 1 No.


Collagen powder 1

Tablespoon

Almond

milk/coconut milk

1 Cup




consistency.

Cherry Banana Smoothie

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Health Benefits of Cherry Banana Smoothie

• Good source of Antioxidants, Vitamin C, Potassium, Magnesium, Iron and fiber;

• Contains Carbohydrates which provides energy and also helps to restore the electrolyte balance in our body;

• Improves digestive health;• Tryptophan in Bananas help in the production of serotonin which

regulates mood, sleep pattern, memory and learning;• Cherries contain Melatonin which may play a role in preventing

memory loss.

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Watermelon 1 cup chopped

Banana (Ripe) 1 No.

Sunflower seeds 1 Teaspoon

Yoghurt/almond

milk

1 Cup




consistency.

Banana Watermelon Smoothie

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Health Benefits of Banana Watermelon Smoothie

• Good source of Vitamin C, Lycopene, Carotenoids and other Vitamins and Minerals;

• Improves Heart health and lowers Inflammation;• Helps relieve muscle soreness;• Helps improve Digestion;• Improves Skin and Hair health.

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Watermelon 1/4 wedge (scooped)

Cantaloupe 1/4 wedge (scooped)

Honeydew melon 1/4 wedge (scooped)

Sunflower seed

butter

1 Teaspoon

Almond milk/

Soymilk

1 Cup




consistency.

Mixed Melon Smoothie

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Health Benefits of Mixed Melon Smoothie

• Contains Vitamin A, Potassium, Vitamin C, Fiber and other Vitamins and Minerals;

• Packed with Antioxidants;• Helps reduce Blood Pressure;• Boosts immunity;• Improves skin health.

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Apple 1 No.

Dates 3-4 No.

(Seedless)


Cinnamon 1 Teaspoon

Dryginger powder 1/2 Teaspoon

Almond milk/Oat

milk

1 Cup




consistency.

Apple Dates Smoothie

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Health Benefits of Apple Date Smoothie

• Contains Vitamin C, Fiber, Antioxidants, Calcium, Iron, Magnesium as well as other Vitamins and Minerals;

• Aids in Weight loss;• Improves heart health and support lung function;• Helps relieve constipation and intestinal disorders;• Helps improve Bone Health.

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Litchi 7-8 No.

Watermelon 1 Cup

Scooped

Chia seeds 1 Teaspoon

Mint Leaves 3-4 No.

Almond

milk/coconut milk

1 Cup




consistency.

Litchi Watermelon Smoothie

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Health Benefits of Litchi Watermelon Smoothie

• Good source of Vitamin C, Lycopene, Carotenoids, B Vitamins, Copper and Potassium;

• Improves digestive health;• Boosts Immunity and fights free radicals;• Improves blood circulation;• Aids in weight loss;• Improves skin health.

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Banana 1 No.

Apple 1 No.

Coffee 1 Teaspoon

Cinnamon 1/2

Teaspoon

Nutmeg 1/4

Teaspoon

Coconut oil 1 Teaspoon

Almond

milk/coconut milk

1 Cup




consistency.

Spiced Apple Banana Coffee Smoothie

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Health Benefits of Spiced Apple Banana Coffee Smoothie

• Packed with antioxidants, Potassium, Fiber, Vitamin C, Carbohydrates and other Vitamins and Minerals;

• Helps in weight loss;• Improves Digestion;• Improves Heart health;• Improves skin health;• It reduces Inflammation;• Good for Brain health.

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Spinach leaves 1 Cup

Watermelon 1/4 wedge scooped

Moringa powder 1 Teaspoon

Organic honey 1 Tablespoon

Sunflower seeds 1 Teaspoon

Almond

milk/coconut milk

1 Cup




consistency.

Spinach Watermelon Smoothie

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Health Benefits of Spinach Watermelon Smoothie

• Good source of Vitamin K, A, C, Manganese, Potassium, Folate, and other Vitamins and Minerals;

• Rich in Antioxidants;• Improves Bone Health;• Good source of energy;• Lowers Blood Pressure;• Has Anti-Inflammatory Properties.

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Spinach leaves 1 Cup

Banana 1 No.

Mango (Small) 1 No.


Almond butter 1 Teaspoon

Yoghurt/coconut

milk

1 Cup




consistency.

Spinach Banana Mango Smoothie

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Health Benefits of Spinach Mango Smoothie

• Good source of Vitamin K, A,C, E, Manganese and other Vitamins and Minerals.

• Improves Digestive Health.• Improves Eye health.• Improves Hair and Skin Health.• Improves Immunity.

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Mango Ripe

(Small)

1 No.

Peach 1 No.

Turmeric 1 Teaspoon

Dryginger powder 1/2Teaspoon

Flaxseeds 1 Tablespoon

Coconut milk 1 CupPut all the above ingredients together in a



consistency.

Mango Peach Turmeric Smoothie

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Health Benefits of Mango Peach Turmeric Smoothie

• Good source of Vitamin C, A, E, Lycopene, Lutein, Potassium, Fiber and Antioxidants;

• Good for Heart Health;• Aids in Digestion;• Improves skin Texture;• Reduces Allergy Symptoms.

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Mango Ripe

(Small)

1 No.

Papaya 1 Bowl Chopped



Yoghurt/coconut

milk

1 Cup




consistency.

Mango Papaya Smoothie

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Health Benefits of Mango Papaya Smoothie

• Good source of Vitamin A, E,C , Folate, Fiber, Potassium and other Vitamins and Minerals;

• Promotes Digestive Health;• Anti-inflammatory Properties;• Improves Skin and Hair Health;• Aids in weight loss.

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Wood apple

(Bael)

1/2 No.


Organic honey 1 Tablespoon

Almond/cow milk 1 CupPut all the above ingredients together in a



consistency.

Wood Apple Smoothie

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Health Benefits of Wood Apple/ Bael Smoothie

• Good source of Protein, Beta- carotene, Vitamin C, Thiamine, Riboflavin and other Vitamins and Minerals.

• Helps control Cholesterol.• Relieves Constipation.• Acts as Coolant.• Has Antimicrobial Properties• Helps control Blood Sugar.

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Kale 3-4 No.leaves

Mango Ripe

(Small)

1 No.


Chai masala

peanut butter

1 Teaspoon

Yoghurt/almond

milk

1 Cup




consistency.

Mango Kale Smoothie

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Health Benefits of Mango Kale Smoothie

• Good source of Vitamin K,C,A, B6, Calcium, Copper, Potassium, Manganese and other Vitamins and Minerals.

• Good source of Antioxidants.• Lowers Cholesterol.• Aids in Weight Loss.• Improves Skin and Eye health.

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natural & healthy smoothie recipes by maria wills thomas · health benefits of cherry banana...

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