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| Strawberry/Banana Green Smoothie |
INGREDIENTS
- 3 cups organic kale
- 1.5 pints frozen organic strawberries (frozen)
- 2 bananas (frozen)
- 2-3 cups coconut water (to taste)
- 1 tbsp chia seeds (optional)
Makes (about) 40 oz
Put everything in your Vitamix blender and blend into a juicy smoothie perfection!
This smoothie tastes just like bananas and strawberries. It's an amazing smoothie, why? Because it's green! That means you're getting all the nutrients from greens. Not to mention this particular smoothie is super powered protein packed from the coconut water alone, and it will be even more protein packed if you add chia seeds, like I did!
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Some Health Benefits
Kale:
Kale is a superstar in the arena of carotenoids and flavonoids, two powerful
antioxidants that protect our cells from free radicals that cause oxidative
stress. The key flavonoids kaempferol and quercitin (not to dismiss the 45 other distinctive flavonoids in kale) have
also been shown to specifically fight against the formation of cancerous cells.
With the addition of high doses of well-known antioxidants like Vitamin C,
Vitamin A, Vitamin K and manganese, kale is certainly a smart choice in the
battle against cellular oxidation. Last but certainly not least the
isothiocyanates (ITC) from glucosinolates found in kale aid in both phases I
and II of the body’s detoxification process. The high sulfur content of kale
has further been shown essential for phase II of detoxification.
Strawberries: The strawberry is rich
source of many health promoting phyto-nutrients, minerals and vitamins
that are essential for optimum health. Strawberries have
significantly high amounts of phenolic flavonoid phyto-chemicals called
anthocyanins
and ellagic acid.
Scientific studies show that consumption
of straw berries may have potential health benefits against cancer,
aging, inflammation and neurological diseases. Fresh berries are an
excellent
source of vitamin-C
(about 98% of RDI), which is also a powerful
natural antioxidant. Consumption of fruits rich in vitamin C helps body
develop resistance against infectious agents, counter inflammation and
scavenge harmful free radicals. The fruit is rich in
B-complex
group of vitamins. It contains very good amounts of vitamin B-6,
niacin, riboflavin, pantothenic acid and folic acid. These vitamins are
acting as co-factors help body metabolize carbohydrates, proteins and
fats. Strawberries contain
vitamin
A, vitamin E and many health promoting flavonoid poly phenolic
antioxidants such as lutein, zeaxanthin, beta carotene in small
amounts. 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. They contain good
amount
of minerals like potassium, manganese, fluorine, copper, iron and
iodine. Potassium in an important component of cell and body fluids
that helps controlling heart rate and blood pressure. Manganese is used
by the body as a co-factor for the antioxidant enzyme superoxide
dismutase. Copper is required in the production of red
blood cells.
Iron is required for red blood cell formation. Fluoride is a component
of bones and teeth and is important for prevention of dental caries.
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.
Coconut Water: Coconut water is a very refreshing drink to
beat tropical summer thirst. The juice is packed with simple sugar,
electrolytes, and minerals to replenish hydration levels in the body. Research studies suggest that cytokinins
(e.g., kinetin and trans-zeatin) in coconut water showed significant
anti-ageing, anti-carcinogenic, and anti-thrombotic effects. Coconut water has been generally offered to
patients with diarrhea in many tropic regions to replace fluid loss
from the gastrointestinal tract and reduce the need for intravenous
therapy. The osmolarity of tender coconut water is slightly greater
than that of WHO recommended ORS (Oral Rehydration Therapy) osmolarity.
Presence of other
biological constituents like amino acids, enzymes,
minerals, and fatty acids may account for this higher osmolarity.
However,
unlike WHO-ORS, its water is very low in sodium and chlorides, but rich
in sugars and amino acids. This well-balanced fluid
composition with much needed calories would be an ideal drink than any
other brand of soft drink beverages in dehydration conditions. Coconut water is composed of many naturally
occurring
bioactive
enzymes such as acid
phosphatase, catalase, dehydrogenase,
diastase, peroxidase, RNA polymerases etc. Altogether,
these enzymes aid in
digestion and metabolism. Despite very light consistency, its water has
much better composition of minerals like calcium, iron, manganese,
magnesium, and zinc than some of fruits like oranges. (Compare mineral
composition of oranges). Its water is also a very good
source of B-complex
vitamins such as riboflavin, niacin, thiamin, pyridoxine, and folates.
These vitamins are
essential in the sense that body requires them from external sources to
replenish. Coconut water contains
a very good amount
of electrolyte potassium.
100 ml of water has 250 mg of potassium and
105 mg of sodium. Together, these electrolytes help replenish
electrolytes deficiency in the body due to diarrhea (loose stools). In addition, fresh coconut water has small
amount
of vitamin-C
(ascorbic acid); provides about 2.4 mcg or 4% of RDA.
Vitamin C is a water-soluble ant-oxidant. Last but not least, Coconut water contains
small amounts of protein. The percentage of alanine, arginine, cystine
and serene in the protein of young coconut water is higher than cows
milk.
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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