Green smoothies are one in all the most effective nutrient-dense drinks around — particularly for those with a busy, on-the-go lifestyle.
It’s not continually straightforward to urge the daily 2 1/2 cups of fruits and vegetables that the American Cancer Society recommends forestalling cancer and illness. Thanks to blenders, you’ll boost your fruit and vegetable intake by drinking them in an exceeding smoothie. Not like juices, smoothies contain all that good fiber.
Smoothies that contain greens like spinach (or alternative vegetables) additionally to fruits are the most effective selection, as they have a tendency to be lower in sugar and better in fiber — whereas still tasting sweet.
- Provides a generous quantity of fiber, folate, calcium, and vitamins A, C, and K
- High in antioxidants proven to stop oxidative injury
- Promotes overall eye health and protects eyes from damaging ultraviolet light
Spinach is one in all the foremost nutritionally-dense vegetables out there. It’s low in calories, however high in fiber, folate, calcium, and vitamins A, C, and K.
It’s conjointly wealthy in cancer-fighting antioxidants and plant compounds. It’s a good source of lutein and carotenoid, that are antioxidants that protect the eyes from damaging ultraviolet light and promote overall eye health.
Try it: blend spinach with alternative delicious fruits and vegetables to make a green smoothie that’s filled with fiber, healthy fats, vitamin A, and iron at solely 230 calories. Avocado makes this smoothie creamy whereas adding a healthy dose of fat and a lot of potassium than a banana. Bananas and pineapple naturally sweeten the greens, whereas coconut water provides hydration and even a lot of antioxidants.
Recipe for Green Smoothie
- 1 heaping cup fresh spinach
- 1 cup of coconut water
- 1/2 cup frozen pineapple chunks
- 1/2 banana, frozen
- 1/4 avocado
- Blend the spinach and coconut water along in an exceedingly high-speed mixer.
- When combined, mix within the frozen pineapple, frozen banana, and avocado till smooth and creamy.
Dosage: Consume one cup of raw spinach (or 1/2 cup cooked) per day and begin to feel the consequences among four weeks.
POSSIBLE SIDE EFFECTS OF SPINACH
Spinach doesn’t go with serious aspect effects, however, it will scale back blood sugar levels which can be a problem if you’re taking medications for diabetes. Spinach may be risky for individuals with kidney stones.
Always confer with your doctor before adding something to your everyday routine to see what’s best for you and your individual health. Whereas spinach is mostly safe to consume, intake an excessive amount of in an exceedingly day might be harmful.
FEW SUGGESTIONS TO MAKE THE HEALTHIEST GREEN SMOOTHIE:
1. Begin with fresh, organic greens
You’re most likely drinking a green smoothie for the surge of vitamins, minerals, and nutrients, right? therefore it’s best to stay your greens as fresh, clean and nutrient-dense as possible. Hit up your farmer’s marketplace for simply picked produce or grab some organic greens from your grocery. The key here is to steer away from pesticide residues and wilty greens – that won’t pack the nutrient punch you’re trying to find.
Dark leafy greens that are extremely good in smoothies contains kale, spinach, and chard. However you’ll switch that up with romaine, mustard, dandelion greens, and celery moreover. You don’t need to fall under a food rut, therefore ensure to alternate your greens.
2. Opt for a healthy liquid base
You’re gonna be adding whole fruit to your smoothie, therefore it’s best to steer away from fruit juice because of the base. This may additionally facilitate to limit the whole quantity of sugar in your smoothie. Good liquids include filtered water, coconut water and nut milk (like my favorite cashew milk). homemade nut milk is healthier than store bought as they won’t contain thickeners, emulsifiers, additives, and alternative nasties. They’re additionally super simple to create, therefore offer them a try!
3. Add a variety of fruit
If you’re new to the world of green smoothies, you’ll begin with a better ratio of fruit to assist your roof of the mouth gets won’t to the flavor of greens. However, over time, your goal ought to be to scale back the quantity of fruit and increase the number of veggies. An honest ratio for newbies is 2:1 – fruits to greens. this suggests for each one cup of greens, add 2 cups of fruit. however when a couple of weeks, work towards a 1:1 ratio….and eventually go for double the quantity of greens to fruit. That’s however you’ll get the healthiest green smoothie possible.
Some greens can create this easier than others. for example, spinach is pretty gentle therefore you’ll acclimatize to less fruit quicker. Kale on the opposite hand is kind of strong and you’ll want additional fruit to urge won’t to the flavor.
Fresh fruit that you’ve frozen is usually ideal. Adding ice to your smoothie can create it watery, however frozen fruit helps to stay it thick and yummy! therefore decide a variety of fruits – bananas, apples, strawberries, mangoes, etc – slice them, freeze them on a flat sheet, place them into Ziplock bags and voila – fresh frozen fruit for your smoothie and already on an individual basis packed.
4. Don’t forget some healthy fats
I see many of us forget this step, however, it’s crucial! Healthy fats facilitate your body to absorb all the goodness from the greens, veggies, and fruits. While not fats, you may absorb solely a little of the nutrients on the market. Therefore don’t miss out!
Simply add a small fat with coconut oil, nuts, and seeds. Flax seeds, chia seeds, and hemp seeds are utterly healthy choices. however if you would like your smoothie further creamy and delish, toss in a 1/4 of associate avocado. Adding healthy fats can make sure the highest absorption of fat-soluble vitamins and nutrients, like beta carotene and carotenoid, moreover as vitamins A, D, E, and K. Things your body needs!
5. Boost it with superfoods and mix-ins
Based on the primary four steps, you’ve got a rockin’ green smoothie. However, if you would like to up-level it, append some superfoods and extra mix-ins. I in person love adding spices, like cinnamon, ginger and turmeric and superfoods like acai powder, maca powder, bee spore and spirulina (though spirulina will be an acquired taste).
You could even add goji berries, dates and lucuma powder for a few natural sweetness. after a workout, you may take into account protein powder and collagen powder (you’ve scanned my post on collagen powder, right?) is usually a favorite for healthy joints, skin, hair, and nails.
AND SINCE YOU MAY BE LESS FAMILIAR WITH BOOSTERS, LET’S REVIEW THEIR BENEFITS:
Goji Berries: called an anti-aging fruit, they’re full of antioxidants, vitamins A and C, amino acids, fiber, potassium, iron, and zinc. Their high levels of carotenoids make them good for vision health.
Dates: rich in dietary fiber, potassium, iron, calcium, metal, and copper. And only one or 2 can facilitate with constipation and sweeten your smoothie.
Lucuma Powder: a natural sweetener native to Central and South America, lucuma is full of antioxidants, fiber, potassium, sodium, calcium, magnesium, and phosphorus. It’s sweetness conjointly tastes sort of a combination of maple and caramel (yum!).
Acai Powder: acai berries are loaded with even additional antioxidants than blueberries! They’re conjointly made in Vitamin A, calcium and illness fighting phytochemicals.
Maca Powder: made in amino acids, phytonutrients, fatty acids and minerals like calcium, phosphorus, magnesium, and metal. Maca is additionally an adaptogen (similar to ginseng) and may offer adrenal and hormonal support.
Matcha green tea Powder: full of antioxidants, fiber, chlorophyll, vitamin C, selenium, chromium, zinc, and magnesium. It’s advantages to embrace cancer-fighting, anti-aging, detoxifying and energy boosting.
Bee Pollen: made in protein, free amino acids, B-complex vitamins, and folate. It’s touted advantages embrace facilitate with digestion, immune function, respiratory system, skin conditions, and energy. However, if you have got a spore allergic reaction, do your prep before overwhelming.
Spirulina: blue-green microalgae loaded with antioxidants, vitamin A, iron, and anti-inflammatory properties. It contains the eight essential amino acids and is one in every of the foremost nutrient-dense foods.
Whey Protein: provides whey-based protein, essential amino acids, and different nutrients, excellent for exercise recovery.
Plant-based Protein: if you’re dairy-free, plant-based proteins will offer constant advantages of whey protein
Collagen: a protein necessary for cell renewal and healthy tendons, ligaments, muscles, and cartilage. collagen also can strengthen blood vessels, heal your gut (which you recognize I’m all about!) and boost healthy skin, hair, and nails.
Hemp Seeds: filled with easily digestible proteins, essential fats, antioxidants, amino acids, fiber, iron, zinc, and vitamin E.
Chia Seeds: rich in antioxidants, fiber, magnesium, zinc, iron, and calcium. They’re conjointly a superb source of omega-3fatty acids.
Cacao Powder/Cacao Nibs: raw cacao isn’t constant as processed chocolate. Raw cacao is high in antioxidants, vitamin C, magnesium, fiber, and essential fats.
You’re currently set to fancy the healthiest green smoothie! If you’ve got a high-powered liquidizer, like my favorite Vitamix, you’ll be able to dump all ingredients indirectly. If you’ve got a regular liquidizer, add the liquids and fruit initial. mix till smooth, then add your greens and mix-ins.
And don’t forget to do new flavor combos and superfoods you’ve ne’er tried before. Who knows, spirulina would possibly simply become your new thing. Enjoy!