Fitbites is healthy food, nutritious, delicious recipes and advice

Blackberry smoothie; an antioxidant bomb!

9/25/2014

Berries and certain fruits in general do have lots of antioxidants. However if the Oscars for the fruit with the highest antioxidant levels existed; the winner is... blackberries!
Definitely not the phone! This is caused by its deep dark blue colour (not black) and as we know, antioxidants lower the risk of a number of cancers. Do you want to make your smoothie an antioxidant bomb? Add blueberries!

Ingredients
300 ml Almond milk (fat free)
2 tbsp blackberries
2 tbsp blueberries
1 tbsp spinach
1 tsp flaxseed oil

optional:
whey protein

Preparation
Blend all ingredients until smooth. Enjoy!

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Green Tea Smoothie

9/16/2014

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If you haven't started to drink green tea; then it's about time! Specially if you want to spike that metabolism and burn more calories. Green tea has amazing health benefits and you can make most of it by also using it in your daily smoothie as an alternative to coconut water or almond milk for instance. Besides improving your metabolism, it's also rich in antioxidants and reduces bad cholesterol. Pineapple on the other hand, provides nearly 100% of vitamin C and manganese RDAs. Whilst the avocado is an anti-inflammatory powerhouse and chia seeds contributes to your fibre intake. Yes this is a meal on its very own and you can have it for breakfast or dinner. Add 1 tbsp whey after a workout (use 150 ml green tea), and enjoy the freshness!

Ingredients
300 ml green tea
1/2 avocado
handful baby spinach
3 slices frozen pineapple
1 tbsp chia seeds
1 tsp honey

Preparation
Freeze the pineapple slices the night before. If you are drinking this at night, use decaffeinated green tea, otherwise use your favourite green tea (flavoured or plain). Let it cool off and add the frozen pineapple, avocado, spinach, chia seeds and honey. Blend until smooth with your hand mixer.

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Summery mango-kaki smoothie

8/16/2014

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Check the Nutrition Facts here

For a gloomy rainy day in the middle of summer! For a true tropical experience we combine the mango and kaki fruit with coconut water. You can have it with whey protein after your work out.
This smoothie is chock full of antioxidants present in both the mango and kaki fruit (persimmon fruit), making it an powerful anti-aging potion, by protecting the body against oxygen free radicals that cause cancer and aging. Mango is also rich in prebiotic dietary fibre, vitamin A and C. Since the coconut water has the right balance of electrolytes, it will surely replenish your energy for the day, also lower your blood pressure and rebuild lean muscle.

Servings 1
Time 5 min

Ingredients
1 kaki fruit peeled
1/2 large mango (or 1 small mango) frozen overnight
250 ml coconut water
1 tbsp whey protein (optional)

Instructions
Blend all ingredients until smooth. Enjoy!

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Chocolate Avocado Smoothie

8/12/2014

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This antioxidant bomb will leave you full the entire morning if you have it for breakfast! Avocados are rich in dietary fibre and contain plenty of the antioxidant carotenoid and phytosterols which support our immune system. Adding raw cacao powder will give you a serotonin boost. It seriously tastes chocolate!

Servings 1
Time 5 min

Ingredients:
2 tbsp Raw Cacao Powder
1/2 Avocado
1 medium banana
8 almonds roasted non salty
200 ml non-fat milk
2 tbsp water

optional:
1 scoop whey protein

Instructions
Blend all ingredients until smooth. Enjoy!

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Green smoothie to kick off the week!

7/21/2014

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Check the Nutrition Facts here.

Rev up your potassium levels with this delish green smoothie! High in calcium, vitamin C and fibre.
Swap the whey protein for micellar casein if you want to feel full for a longer time.

Servings 1
Time 5 min

Ingredients
1/2 cup frozen Kale (fresh if available)
1 Banana
250 ml Skimmed milk
1 tbsp Whey protein
1 tbsp Maca powder
1 tbsp Hemp seeds
1 tsp Chia seeds

Optional if not sweet enough
1 tsp Honey

Instructions
Blend all ingredients until smooth. Add honey if necessary! Enjoy!

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Energetic berry smoothie

7/21/2014

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Check the Nutrition Facts here

This great energy booster will help you survive the worst Monday morning! You receive all the energy and nutrition you need that will keep you going until lunch. This concoction is a good source of dietary Fibre, Protein, Vitamin A, Folate, Calcium, Magnesium and Phosphorus, and a very good source of Vitamin C, Vitamin K and Manganese. Have it for breakfast after your workout and you will build muscles thanks to the whey protein!

Ingredients:
1/2 cup Blueberries (frozen or fresh)
1/3 cup Strawberries (frozen or fresh)
1/2 cup Spinach (or more if you can handle it!)
2 tbsp Chia seed
1/2 tbsp honey
1 tbsp Maca powder
1 tbsp Whey protein
250 ml Skim milk/Greek yoghurt/Coconut water

Instructions:
Blend with a hand blender until smooth! Enjoy!!

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