|Sweet Potato Island Smoothie|
- 1 organic sweet potato (peeled)
- 3 organic carrots (peeled)
- 2 cups pineapple juice
- 2 cups water
Makes 40 oz.
Put ingredients in the Vitamix Blender and blend. Yep, it's just that simple!
I was going to juice this, but when I put it all in the vitamix, it looked like my child hood days of a "dreamsickle" so I had to taste it...and you know what? It was fine without running it through a strainer bag...I think the idea of making a smoothie out of sweet potato is what made me consider turning this into a juice, but it really was good. But don't worry if this is too much fiber/pulp for some of you, feel free to run it through a nut milk bag and turn it into juice.
Some Health Benefits
Pineapple: is a fruit that contains a proteolytic enzyme bromelain that digests food by breaking down protein. Bromelain also has anti-inflammatory, anti-clotting and anti-cancer properties. Studies have shown that consumption of pineapple regularly helps fight against arthritis, indigestion and worm infestation. Fresh pineapple is an excellent source of antioxidants and vitamin C. Vitamin C is required for the collagen synthesis in the body. Collagen is the main structural protein in the body required for maintaining the integrity of blood vessels, skin, organs, and bones. Regular consumption of foods rich in vitamin C helps body protect from scurvy; develop resistance against infectious agents (boosts immunity) and scavenge harmful, pro-inflammatory free radicals from the body. It also contains good amount Vitamin A (provides 58 IU per 100 g) and beta-carotene levels. These compounds are known to have antioxidant properties. Vitamin A is also required maintaining healthy mucus membranes, skin and essential for vision. Studies have suggested that consumption of natural fruits rich in flavonoids helps body to protect from lung and oral cavity cancers. In addition, this fruit is rich in B-complex group of vitamins like folates, thiamin, pyridoxine, riboflavin and minerals like copper, manganese and potassium. Potassium is an important component of cell and body fluids, helps controlling heart rate and blood pressure. Copper is helpful cofactor for red blood cell synthesis. Manganese is a co-factor for the enzyme superoxide dismutase, which is a very powerful free radical scavenger.
Sweet Potato: Although their names are commonly used interchangeably, sweet potatoes and yams are not the same vegetable. They're not even in the same family. Sweet potatoes are native to the Americas, while yams are grown in Africa and Asia. Yams are large, starchy roots that can weigh as much as 100 lbs. Although they're smaller in size, sweet potatoes provide more nutrition than yams. One medium baked sweet potato, which is approximately five inches long and two inches in diameter, contains about 103 calories...this is probably one of the few times you will ever hear me make mention of calories, as I simply don't believe in them. It supplies a little over 2 grams of protein and has almost no fat. Its carbohydrate content is almost 24 grams, with nearly 4 grams of dietary fiber. A 1-cup serving of steamed sweet potato leaves contains approximately 22 calories and almost no fat. This serving has about 1.5 grams of protein and nearly 5 grams of carbohydrates, with a little over 1 gram of dietary fiber. Sweet potatoes are excellent sources of vitamins A and C. A medium-sized sweet potato supplies about three times your dietary reference intake (DRI) of vitamin A and approximately a third of your DRI for vitamin C. A medium-sized sweet potato also supplies about four percent of your DRI for calcium and iron. Sweet potato leaves are good sources of vitamins A, K and folate. Because boiling can leach out some of these nutrients, it’s best to use other methods to cook these leaves, including steaming them.
Carrots: Did you know the carrot is a root vegetable? It's sweet and succulent taste is rich in anti-oxidants, vitamins and dietary fiber. They are exceptionally rich source of carotenes and vitamin-A. Studies have found that flavonoid compounds in carrots help protect from skin, lung and oral cavity cancers. Carotenes are converted in to vitamin A in the liver. Beta-carotene is the major carotene that is present in these roots. Beta carotene is one of the powerful natural anti-oxidant helps protect body from harmful fee radical injury. In addition, it also has all the functions of vitamin A such as vision, reproduction (sperm production), maintenance of epithelial integrity, growth and development. Carrots are rich in poly-acetylene anti-oxidant falcarinol. Research study conducted by scientists at University of Newcastle on laboratory animals has found that falcarinol in carrots may help fight against cancers by destroying pre-cancerous cells in the tumors. Fresh roots are also good in vitamin C; provide about 9% of RDA. Vitamin C is water soluble anti-oxidant. It helps body maintain healthy connective tissue, teeth and gum. Its anti-oxidant property helps body protect from diseases and cancers by scavenging harmful free radicals. This root vegetable is especially contain good amounts of many B-complex group of vitamins such as folic acid, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc that acts as co-factors to enzymes during substrate metabolism in the body. It also has healthy levels of minerals like copper, calcium, potassium, 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.
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