Maintaining optimal health and well-being is crucial, and one way to achieve it is by regulating sodium levels in the urine.
This helps prevent fluid retention and supports cardiovascular and renal function.
A balanced diet with hydrating and nutrient-rich ingredients can aid in achieving this goal while providing essential vitamins, minerals, and antioxidants.
The Cherry Smoothie recipe, which contains a low amount of sodium, is a delicious and refreshing way to stay hydrated and nourished.
It features frozen cherries, kale, banana, beets, almond milk, and Greek yogurt blended into a creamy and flavorful beverage that can be incorporated into a healthy diet.
Recipe Benefits
- Cherries, the star ingredient of this smoothie, are rich in antioxidants, including anthocyanins, which have anti-inflammatory properties and may help lower blood pressure and improve cardiovascular health. Their natural sweetness adds flavor to the smoothie without the need for added sugars, making them an excellent choice for individuals managing sodium intake.
- Kale is a nutrient-dense leafy green vegetable packed with vitamins A, C, and K and minerals like potassium and magnesium. Potassium helps counterbalance sodium levels, promoting fluid balance and supporting kidney function. Incorporating kale into the smoothie adds fiber and essential nutrients, contributing to overall health and well-being.
- Bananas are a good source of potassium, which plays a crucial role in regulating blood pressure and electrolyte balance. Their natural sweetness and creamy texture enhance the smoothie while providing essential nutrients and promoting urinary sodium excretion.
- Beets are rich in nitrates, compounds that may help lower blood pressure and improve cardiovascular health by promoting vasodilation and enhancing blood flow. Additionally, beets are low in sodium and high in potassium, making them a valuable ingredient for individuals aiming to maintain low sodium levels in the urine.
- Almond milk is a type of milk that does not contain dairy and is a good option for those who want to reduce their sodium intake. It also has healthy fats that are good for the heart. When used in smoothies, it provides a smooth, creamy texture and adds essential nutrients like vitamin E and calcium. Unsweetened almond milk helps reduce added sugars and benefits those seeking low-sodium dietary goals.
- Greek yogurt is a rich source of protein, calcium, and probiotics, which support gut health and promote satiety. While slightly higher in sodium than other ingredients, Greek yogurt adds creaminess and a tangy flavor to the smoothie, enhancing its nutritional profile and providing a source of high-quality protein.
Ingredients
Ingredients for 1 serving:
- 1 cup frozen sweet cherries
- 1 cup curly kale leaves
- 1/2 cup sliced frozen banana
- 1/3 cup chopped cooked beets
- 1/2 cup unsweetened plain almond milk
- 1/4 cup Greek yogurt
Instructions
- Combine cherries, kale, banana, beets, yogurt, and almond milk in a blender. Blend until smooth, for about 20 seconds.
Nutritional Information
Per serving:
- Calories: 299.4 kcal
- Protein: 8.1 g
- Fat: 8.7 g
- Carbohydrates: 46.4 g
- Fiber: 6 g
Based on Nutrisurvey
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