|Basic Green Meal Smoothie|
- 2 cups coconut milk
- 3 cups spinach
- 1 frozen banana
Makes (about) 35-40 ozs
Put ingredients in the Vitamix Blender and blend.
This tastes like a green vanilla milkshake with a hint of banana. It does not have a strong coconut or banana flavor. Everything is perfectly blended and harmonizes well together. This is probably one of my top 5 favorite smoothies. It's simple, its delicious and helps you to remember...there are great things in simplicity. I use this as my basic smoothie and will make this for newbies who aren't really into the "green" smoothies and it always goes over well.
(1) Don't have coconut milk, use almond milk...but nothing tastes as great as coconut milk.
(2) Need more protein? Add some Hemp powder and watch this thicken up into a nuttier flavored green milkshake smoothie that's super-protein powered!
Some Health Benefits
Coconut Milk: Coconut milk contains many vitamins, minerals and electrolytes, including potassium, calcium and chloride. The saturated fat in coconut is made up of short-chain and medium-chain fatty acids the body quickly turns into energy instead of storing as fat. Therefore, even though it's high in saturated fat, coconut can aid in weight loss. Half the medium-chain fatty acids in coconut milk are composed of lauric acid, which is anti-viral, anti-bacterial, anti-microbial and anti-fungal. Coconut milk can help boost the immune system. Coconut milk is a dairy-free alternative for those who are lactose intolerant, allergic to animal milk, or for those like me with a plant based diet. It's also full of vitamin D2, the plant based alternative to vitamin D and vitamin D3 that is normally in animal products. This plant based drink is also soy-free, gluten-free. Coconut milk is known to relieve the symptoms of sore throats and ulcers.
Spinach: Spinach is store house for many phyto-nutrients that have health promotional and disease prevention properties. Very low in calories and fats (100 g of raw leaves provide just 23 cal). It contains good amount of soluble dietary fiber; no wonder greeny spinach is one of the vegetable source recommended in cholesterol controlling and weight reduction programs! Fresh 100 g of spinach contains about 25% of daily intake of iron; one of the richest among green leafy vegetables. Iron is an important trace element required by the body for red blood cell production and as a co-factor for oxidation-reduction enzymes cytochrome-oxidases during the cellular metabolism. Fresh leaves are rich source of several vital anti-oxidant vitamins like vitamin A, vitamin C; and flavonoid poly phenolic antioxidants such as lutein, zea-xanthin and beta-carotene. Together these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a healing role in aging and various disease processes. Zea-xanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where it is thought to provide antioxidant and protective light-filtering functions; thus helps protect from "age related macular disease" (ARMD), especially in the elderly. Vitamin A is also required for maintaining healthy mucus membranes and skin and is essential for vision. Consumption of natural vegetables and fruits rich in vitamin A and flavonoids helps body protect from lung and oral cavity cancers. 100 g of Spinach provides 402% of daily vitamin-K requirements. Vitamin K plays vital role in strengthening bone mass by promoting osteotrophic (bone building) activity in the bone. It also has established role in patients with Alzheimer's disease by limiting neuronal damage in the brain. This greeny leafy vegetable also contain good amounts of many B-complex vitamins like vitamin- B6 (pyridoxine), thiamin (vitamin B-1), riboflavin, folates and niacin. Folates help prevent neural tube defects in the offspring. 100 g of farm fresh spinach has 47% of daily recommended levels of vitamin C. Vitamin C is a powerful antioxidant which helps body develop resistance against infectious agents and scavenge harmful oxygen free radicals. The leaves also contain good amount of minerals like potassium, manganese, magnesium, copper and zinc. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese and copper are used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. Copper is required in the production of red blood cells. Zinc is a co-factor in many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis. It is also rich source of omega-3 fatty acids.
Banana: Banana’s are loaded with potassium, a mineral that helps within the protein synthesis and constructing of muscle groups. A diet plan loaded in potassium is believed to trim down the menace of stroke and hypertension. They are also full of Vitamin B6, which aids inside the manufacturing of antibodies inside the immune method individually from red blood development, protein metabolic process and operating with the central nervous program. Bananas also have magnesium, which assists in recovering from exhaustion. Together with B12 and potassium, they support the entire body to enhance from your signs and symptoms associated towards the taking from nicotine. Vitamins C is in bananas also and it assists to safeguard the human body versus infections and remedy them too. This vitamin also delivers proof vital inside the synthesis with the connective tissue, assimilation of iron as well as the formation with the blood. Last, but not least banana’s contain Fructoogliosaccharides (FOS), which acts as foods for your “good bacteria” or perhaps a prebiotic inside the digestive method.
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