1. Remove seed from avocado.
2. Remove seeds and core from apple.
3. Scrape passion fruit juice and seeds into blender.
4. Add 300ml of water, 5 ice cubes and blend all ingredients.
Optional : add cashew nuts and blend together. To enhance the taste, add DIY fruit enzyme. Add more water if smoothie is too thick. The ingredients make 3 big cups of smoothies.
AVOCADO
MONOUNSATURATED FATS – Helps to lower blood cholesterol if used in place of saturated fats.
VITAMIN K – Vitamin K is a fat-soluble vitamin that plays an important role in blood clotting. It is known as the clotting vitamin, because without it blood would not clot. Some studies indicate that it helps in maintaining strong bones in the elderly.
FOLATE – Promotes healthy cell and tissue development.
POTASSIUM – In the body, potassium is classified as an electrolyte. Potassium is a very important mineral to the human body. It has various roles in metabolism and body functions and is essential for the proper function of all cells, tissues, and organs: It assists in the regulation of the acid-base balance; assists in protein synthesis from amino acids and in carbohydrate metabolism; and, it is necessary for the building of muscle and for normal body growth.
VITAMIN E – A fat-soluble vitamin that acts as an antioxidant that protects the body tissue from damage caused by unstable substances called free radicals. Free radicals can harm cells, tissues, and organs. They are believed to play a role in certain conditions associated with aging. Vitamin E is important in the formation of red blood cells and helps the body use vitamin K. At lower levels, vitamin E may help protect the heart. Vitamin E also plays a role in healthy skin and hair.
LUTEIN – A carotenoid (a natural pigment) that may be associated with a lower risk of eye diseases. Lutein is an important antioxidant that may help your eyes stay healthy while maintaining the health of your skin. It provides nutritional support to your eyes and skin and has been linked to promoting healthy eyes through reducing the risk of macular degeneration, the leading cause of blindness in adults 65 years of age and older.
MAGNESIUM –An essential mineral for human nutrition. Magnesium in the body serves several important functions: Contraction and relaxation of muscles; Function of certain enzymes in the body; Production and transport of energy; and Production of Protein.
VITAMIN C –A water-soluble vitamin that is necessary for normal growth and development. Vitamin C is one of many antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals, which are by-products that result when our bodies transform food into energy. Vitamin C is required for the growth and repair of tissues in all parts of your body. It is necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels.
VITAMIN B6 – A water-soluble vitamin. Water-soluble vitamins dissolve in water. The body cannot store them. That means you need a continuous supply of such vitamins in your diet. Vitamin B6 helps the immune system produce antibodies. Antibodies are needed to fight many diseases. Vitamin B6 helps maintain normal nerve function and form red blood cells. The body uses it to help break down proteins. The more protein you eat, the more vitamin B6 you need.
PASSION FRUIT
Passion fruit juice is an excellent digestive stimulant and helps in the treatment of other gastric ailments. Passion fruit seeds contain high amount of fiber that the body needs to cleanse the colon, improve digestion, and help prevent heart attacks and strokes. Passion fruit is high in vitamin A which helps the body to remove free radicals that cause skin and tissue damage, and it also helps to improve our vision. It is also rich in Vitamin C which helps to repair tissue, helps prevent heart disease and cancer and helps our bones. There is also a compound in passion fruit that is believed to block histamine, reduce allergy and inflammation; passion fruit therefore has the health benefit of reducing the symptoms of asthma. The antioxidants found in passion fruit have been found to inhibit the growth of cancer cells.
MY LEARNING
Avocado is not something that I like to eat. However, for health benefit sake, I learned to eat and started by making avocado milk shake by adding fresh milk, lemon juice and honey. I don’t like fresh milk too. Hence, recently, I cut off fresh milk completely and experiment with different fruit combination. I add green apple and lemon juice, but it’s not easy to get fresh lemons. Hence, I substitute with passion fruit which is in season now. It is very fragrant and refreshing from the passion fruit. It’s also filling as avocado contains monounsaturated fats. Yes, good fats are very important nutrients that help to absorb Vitamins A, D, E and K. Passion fruit seeds can be eaten. There are many recipes in the internet that advised using a sieve to remove pulp and seeds. I scrape all the contents inside the passion fruits into the blender. Use a good blender and the seeds will be done nicely like powder. Normal recipes will add sugar as passion fruits can be sour to many taste buds. But I find that it blends very well with the rich taste of avocado! It’s a surprisingly good match.