Some things I could eat or drink everyday, smoothies are at the top of my list. A healthy smoothie makes for a great snack, breakfast or lunch on the go. This one combines the flavors of banana cream pie in a healthy smoothie made with almond milk, greek yogurt and flax.
Flax contains several compounds that make it a good food to add into your diet. Flax provides Omega-3, alpha-linolenic acid (ALA) fatty acids. Omega-3 Fatty acids are also called essential fatty acids because they can not be produced by our body. Essential fatty acids are important because they are needed for many functions in our body. There are 3 types of Omega-3 fatty acids, alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). All of these omega-3 fatty acids are converted to eicosonoids. Eicosonoids from Omega-3′s are hormone-like compounds that help regulate blood pressure, blood clotting, aid in growth and development of cells, needed for vision, brain development, and maturation of nerves. It is important to consume balanced amounts of essential fatty acids as omega-3 have blood thinning effects, and omega-6 have blood thickening effects.
One serving of flax has 2800mg of Omega-3 (ALA) fatty acids. Omega 3 fatty acids can help reduce the build up of plague in our arteries and can lower blood triglycerides, which reduce our risks of heart disease. Flax also provides fiber and lignans. Lignans are polyphenols that provide us with antioxidants that protect us from free radicals. Lignans are also phytoestrogens. Phytoestrogens are plant compounds that act similar to estrogen that help keep hormones in balance. Because Lignans can help balance hormones they may protect us from various types of hormone related cancers. The fiber lignans provides help keep us regular and reduces our risk of colon cancer. Whole flax seeds are non-digestible but milled or ground flax is digested quite effectively.
Food sources of Omega-3 fatty acids (ALA)
Soybean and canola oil
Fatty fish (salmon, swordfish, mackerel, herring), and eggs from hens fed diets rich in ALAs
Milled Flax Nutrition
Protein 3 g
Magnesium 50 mg
Phosphorus 90 mg
Potassium 114 mg
Bananas are a great source of potassium which helps maintain normal blood pressure and good bone health.
1 cup (mashed)
Serve this as a snack or healthy lunch on the go.
- 1 banana, ripe
- 1 cup almond milk
- ½ cup fat-free greek yogurt
- 1 tsp vanilla
- ½ tsp ground cinnamon
- 2 Tbsp milled flaxseed
- 1 cup ice cubes
- 2 low-fat Graham Crackers, crumbled
- Place ice cubes into blender and crush ice.
- Place ingredients in beginning with banana through flax.
- Blend until smooth.
- Pour into drink glasses.
- Sprinkle with crumbled graham cracker crumbs.
- Serve and Enjoy!
The greek yogurt and milled flax gives this smoothie extra protein and its creamy texture. I use Almond milk in place of regular milk, it is fortified with calcium and vitamin D. I love the flavor and it’s easier to digest if you are lactose sensitive.
This smoothie gets another pie like taste from crumbled graham crackers on top of each smoothie…that’s my favorite part 😀
You will love this smoothie, it taste like a dessert with its rich creamy texture and it’s good for you.
BYRD-BREDBENNER, C., BERNING, J., BESHGETOOR,D., MOE, G. (2008) WARDLAW’S PERSPECTIVES IN NUTRITION 8/E. LIPIDS
ACADEMY OF NUTRITION AND DIETETICS: HHE OMEGA-3