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| Green Chard Smoothie |
INGREDIENTS
- 6 large Green Chard Leaves
- 3-4 gala apples
- 3 celery stalks
- 1 cup of water
Makes 40 ozs
Put ingredients in the Vitamix Blender and blend. Yep, it's just that simple!
This tastes really good. The green chard takes on a different and much lighter flavor than the red chard. I really can't describe the flavor of this. But trust me its good. So tell me, how would you describe it?
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Some Health Benefits
Green Chard: Swiss
chard, like spinach,
is the store-house of many phytonutrients that have health promotional
and disease prevention properties. Chard is recommended in cholesterol
controlling and weight reduction programs. Chard
leaves are an
excellent source of anti-oxidant vitamin, vitamin-C.
Its fresh leaves provide
about 33% of recommended levels per 100 g. As an anti-oxidant, vitamin
C helps to quench free radicals and reactive oxygen species (ROS)
through its reduction potential properties. Research studies suggests
that
regular
consumption of foods rich in vitamin C helps maintain normal connective
tissue, prevent iron deficiency, and also helps body develop resistance
against infectious agents by boosting immunity. Chard is one of the excellent
vegetable
sources for vitamin-K;
100 g provides about 700% of recommended intake. Vitamin K has
potential role bone health by promoting osteotrophic (bone formation
and strengthening)
activity. Adequate vitamin-K levels in the diet
helps limiting neuronal damage in the brain; thus, has established role
in the treatment of patients suffering from Alzheimer's
disease. It
is also rich source of
omega-3 fatty acids; vitamin-A
and
flavonoids
anti-oxidants like beta-carotene, alpha-carotene, lutein and zeaxanthin. It
is also rich
in
B-complex group of vitamins such as folates, niacin, vitamin B-6
(pyridoxine),
thiamin and pantothenic acid that are essential for optimum cellular
metabolic functions. It
is also rich source of
minerals like copper, calcium, sodium, potassium, iron, manganese and
phosphorus. Potassium
is an
important component of cell and body fluids that helps controlling
heart rate and blood pressure by countering effects of sodium.
Manganese is used by the body as a co-factor for the antioxidant
enzyme,
superoxide
dismutase. Iron
is required for cellular oxidation and red blood cell formation.
Apples: are a source of both soluble and insoluble fiber. Soluble
fiber such as pectin actually helps to prevent cholesterol buildup in
the lining of blood vessel walls, thus reducing the incident of
atherosclerosis and heart disease. The insoluble fiber in apples
provides bulk in the intestinal tract, holding water to cleanse and
move food quickly through the digestive system. It is a good idea to eat apples with their skin. Almost half of the
vitamin C content is just underneath the skin. Eating the skin also
increases insoluble fiber content. Most of an apple's fragrance cells
are also concentrated in the skin and as they ripen, the skin cells
develop more aroma and flavor. Apples are rich in
antioxidant phyto-nutrients, flavonoids and polyphenols.
The
total measured anti-oxidant strength (ORAC
value) of 100g apple fruit is 5900TE. The important flavonoids in
apples are quercetin, epicatechin,
and procyanidin B2. Apples are
also good in tartaric acid that
gives tart flavor to them. These compounds help protect the body from
deleterious
effects of free radicals. In addition, apples are a good source of
B-complex vitamins such as riboflavin, thiamin, and pyridoxine (vitamin
B-6). Together these vitamins help as co-factors for enzymes in
metabolism as well as
in various synthetic functions inside the body. Apples also contain
small
amount of minerals like potassium, phosphorus, and calcium. Potassium is
an
important component of cell and body fluids helps controlling heart rate
and
blood pressure; thus counters the bad influences of sodium.
Celery: Is a non-soluble fiber which when combined with other weight loss
regimens may help to reduce body weight and blood cholesterol levels. Celery is a functional
food. Its leaves are rich source of flavonoid antioxidants such as zeaxanthin,
lutein and beta-
carotene, which have anti-oxidant, cancer protective, and
immune-boosting
functions. It is also good source of
vitamin-A. Vitamin-A and beta-carotene are natural flavonoid
antioxidants.
Vitamin A is also required for maintaining healthy mucus membranes and
skin, and for vision. Consumption of natural foods
rich in flavonoids helps body to protect from lung and oral cavity
cancers. The herb is also rich in
many
vital vitamins including folic acid (provides 9% of RDA),
riboflavin, niacin and vitamin-C, which are
essential for optimum metabolism. Fresh celery is an
excellent
source of vitamin-K,
provides about 25% of DRI. Vitamin-K help increase bone mass by
promoting osteotrophic activity in the bones. It also has established
role in Alzheimer's disease patients by limiting neuronal damage in the
brain. The herb is very good source of
minerals like potassium, sodium, calcium, manganese, and magnesium.
Potassium is an important component of cell and body fluids that helps
control heart rate and blood pressure. Its leaves and seeds
contain many essential volatile oils that include terpenes, mostly
limonene (75 to 80%), and the
sesquiterpenes like beta-selinene (10%) and
humulene; but its characteristic fragrance is due to chemical compounds
known as phthalides
(butylphthalid and its dihydro derivate sedanenolid) in them. Essential
oil obtained
from extraction of celery plant has been used in soothing remedies
for nervousness,
osteoarthritis, and gouty-arthritis conditions. In addition, its seeds,
and root
has
diuretic (removes excess water from body through
urine), galactogogue (help breast milk secretion), stimulant,
and tonic properties.
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