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| Fruit-C Smoothie |
Ingredients:
- 2 large organic oranges (peeled)
- 1 cup organic strawberries
- 1 cup organic peaches
- 1 cup of water
- 3 tsp chia seeds (optional)
Makes (about) 50 ozs.
Put ingredients in the Vitamix Blender and blend.
This smoothie is creamy and delicious! Its a great blend thats loaded with vitamin C and the chia seeds add an excellent protein boost!
TIPS:
(1) If it isn't sweet enough, add another orange or two. I used extremely large oranges, and mine turned out just right.
(2) Use a knife and cut the peel off of your oranges. Doing so leaves the white outer layer on that has a lot of nutritional value.
(3) If you want it slushy feel free
to add ice. Or do as I do and freeze your ingredients! That’s right, I freeze
my fruit and veggies. When I buy them, I clean them immediately, chop them, bag them and
freeze them. This way, they are smoothie ready and I don’t need to add ice.
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Detailed Nutritional
Value
Strawberries:One serving of strawberries contains 160 percent of the daily
recommended allowance of vitamin C. Strawberries are also high in
folate, which is especially important for pregnant women. Strawberries provide 170 milligrams of potassium per serving.
Strawberries also provide 2 percent of the daily recommendation for
calcium and iron. A serving of strawberries has 2 grams of
fiber, which is important for healthy digestion. It also has 9 grams of
sugar, mostly in the form of fructose. A cup of strawberries is high in antioxidants and flavonoids, compounds that have been shown to reduce the risk of cancer.
Peaches: Fresh
peaches are a very good source of antioxidant Vitamin-C, as. Vitamin-C has
anti-oxidant effects and is required for connective tissue synthesis in
the body. Consumption of
foods rich in vitamin C helps body develop resistance against
infectious agents and help scavenge harmful free radicals. Fresh peaches are also moderate
source of vitamin A
and B-carotene. B-carotene is a pro-vitamin, which converts into vitamin A in the
body. Vitamin A is essential for
vision. It is also required for maintaining healthy mucus membranes and
skin. Consumption of natural fruits rich in vitamin A is known to offer
protection
from lung and oral cavity cancers. They are rich in many vital
minerals such as potassium, fluoride and iron.
Iron is required for red blood cell formation. Fluoride is a component
of bones and teeth and is important for prevention of dental caries.
Potassium is an important component of cell and body fluids that help
regulate heart rate and blood pressure. Peaches contain many health
promoting flavonoid poly phenolic antioxidants such as lutein,
zeaxanthin and B-cryptoxanthin.
These compounds help act as protective
scavengers against oxygen-derived free radicals and reactive oxygen
species (ROS) that play a role in aging and various disease process.
Oranges: Oranges, like other citrus
fruits, is an
excellent source of vitamin
C. Consumption of foods rich in vitamin C helps body
develop resistance against infectious agents and scavenge
harmful, pro-inflammatory free radicals from the blood. Orange fruit contains a
variety of
phytochemicals. Hesperetin
and Narigenin
are flavonoids found in citrus fruits. Naringenin is found to have a
bio-active effect on human health as antioxidant, free radical
scavenger, anti-inflammatory, and immune system modulator. This
substance has also been shown to reduce oxidant injury to DNA in vitro
studies. Oranges also contain very
good levels of vitamin A,
and
other flavonoid antioxidants such as alpha and beta-carotenes, beta-cryptoxanthin,
zea-xanthin
and lutein. It is also a very good
source of B-complex
vitamins such as thiamin, pyridoxine, and folates.
Chia Seeds: The chia seed is a "superfood" that has twice the protein of any other
seed or grain and five times the calcium of milk. They contain boron
which is a trace mineral that helps with the absorption of calcium. The
essential fatty acids, Omega 3 and Omega 6 are also present in the
seeds., which is why there was no oil needed in this smoothie. Here is a list of the greatness that is wrapped up in each of these little tiny seeds:
Constituents: linolenic acid, linoleic acid; antioxidants: chlorogenic and caffeic acids, myricetin, quercitin, and kaempferol flavonol. chlorogenic acid, caffeic acid and flavonol glycosides; mucin, fibre; 8 essential amino acids (score 115.)Vitamins: A, B1, B2, B3, B5, B6, B15, B17, C, D, E, K, choline, folic acid, inositol, PABA.Minerals: boron, calcium, copper, iodine, iron, magnesium, manganese, molybdenum, phosphorous, potassium, silicon, sodium, strontium, sulphur, zinc, amylose (a slow-burning starch helpful in treating hypoglycemia), and electrolytes.
As I mentioned, Chia has a very good ratio of omega-3 oil to omega-6 oil; with
20-30% protein, 35% oil, 25% fiber. Gluten-free and very low-sodium.
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