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| Blueberry Mint Morning Riser |
INGREDIENTS
- 1 Cup blueberries
- 1 lemon (peeled)
- 2-3 tbsp raw organic honey /or/ raw blue agave
- 3-6 mint leaves
- 2 cups water
Makes (about) 40 ozs.
Put everything in your Vitamix blender and blend into a juicy smoothie perfection!
Let's face it, we all have days when we are slightly sluggish and just want to lay in bed a little longer. If this is you...then this smoothie is for you! The blueberries and mint are a great combination for a little pick-me-up first thing in the morning. It's not "too much"...it's just right
TIPS:
(1) If this is your first time using fresh mint leaves, start off using a small amount, as it may be too strong and pungent for you if you use too much...gradually work your way up to using more.
(2) See that little green kanteen behind the glass in the picture? That's my "to go" kanteen. I find it's easier to throw that in my bag and go, it travels well and I don't have to worry about breakage or spillage. This kanteen is stainless steel! The best thing I love about it, is that it holds 40 ozs...but its not bulky or grossly large and unbearable to travel with.
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Some Health Benefits
Blueberry: Blueberry is very low in calories. 100 g fresh
berries provide only 57 calories. However, the berries contain health
benefiting soluble dietary fiber, minerals, vitamins, and pigment
anti-oxidants
that contribute immensely for optimum health and wellness. Blueberries are among the highest
anti-oxidant value fruits. The ORAC
value of 100 g fresh
blueberries is 5562 TE (Trolex equivalents). Their
antioxidant value
largely derived from poly-phenolic
anthocyanidin compounds such as chlorogenic acid, tannins,
myricetin, quercetin and kaempferol. In addition, these berries have other
flavonoid anti-oxidants such as carotene, lutien and zeaxanthin. Altogether, the phyto-chemical compounds in
the blueberry help rid off harmful oxygen-derived free radicals from
the body, and thereby, protect the body from cancers, aging,
degenerative diseases, and infections. In addition, research studies suggest that chlorogenic
acid in these berries help lower blood sugar levels and
control
blood glucose levels in type-II diabetes mellitus condition. Fresh berries contain small amount of vitamin
C, vitamin A and
vitamin E. Altogether these vitamins make potent lipid soluble
anti-oxidants, help limit free radical mediated injury to body. The berries also contain small amount of
B-complex
group of vitamins such as niacin, pyridoxine, folates and pantothenic
acid. 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, protein, and
fats. In addition, these berries contain good
amount
of minerals like potassium, manganese, copper, iron and zinc. Potassium
is 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.
Mint: Mint is an excellent source of several vitamins and minerals, including Vitamin C and Vitamin A, according to the World's Healthiest Foods website. Vitamin C is a potent antioxidant that reduces free radical damage in the cells of the body. Vitamin C is also helpful in decreasing the risk of colon cancer and tumors. The carotenoids found in peppermint, including beta-carotene, provide Vitamin A. Like Vitamin C, Vitamin A protects against colorectal cancer as well as DNA damage from exposure to carcinogenic substances. Mint is also rich in iron, magnesium, calcium and other nutrients. According to the University of Michigan Health System, mint is rich in flavonoids that are particularly useful in relieving gas and spasms in the intestines. Flavonoids are nutritional plant compounds that produce many of the bright colors associated with vegetation. Reds, oranges and yellows are produced by flavonoids while greens are associated with chlorophyll. When ingested, flavonoids act as antioxidants in the body and help protect cells from damage and aging. Mint encourages saliva and bile production, which might contribute to its soothing effects and cough suppression. Talk to a physician before using mint for health reasons.
Lemons: The lemon is one powerful little fruit! Aside from the fact that its a great tool for fat burning and weight loss, It contains no saturated fats or cholesterol, but is rich in dietary fiber (7.36% of RDA). Its acidic taste is due to citric acid. Citric acid is present in up to 8% of its juice. Citric acid is a natural preservative, aids digestion. Studies found that citric acid help dissolve kidney stones. Lemons, like other citrus fruits, are excellent source of ascorbic acid (provides about 88% of DRI). Ascorbic acid or vitamin-C is a powerful water soluble natural anti-oxidant. This vitamin is helpful in preventing scurvy. Besides, consumption of foods rich in vitamin-C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the blood. Lemons like oranges contain a variety of phytochemicals. Hesperetin and naringenin are flavonoid glycosides commonly 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 the cells in-vitro studies. They also contain small level of vitamin A, and other flavonoid anti-oxidants such as α and B-carotenes, beta-cryptoxanthin, zea-xanthin and lutein. These compounds are known to have antioxidant properties. Vitamin A also required for maintaining healthy mucus membranes and skin and is also essential for vision. Consumption of natural fruits rich in flavonoids helps body to protect from lung and oral cavity cancers. They also a good source of B-complex vitamins such as pantothenic acid, pyridoxine, and folates. These vitamins are essential in the sense that body requires them from external sources to replenish. They contain healthy amount of minerals like iron, copper, potassium, and calcium. Potassium in an important component of cell and body fluids helps control heart rate and blood pressure.
Raw Organic Honey: While honey is sweet, the vitamins present in honey are B6, thiamin, niacin, riboflavin, pantothenic acid and certain amino acids. The minerals found in honey include calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium and zinc. On top of all of this “raw organic” honey is an alkaline-forming food, this type of honey contains ingredients similar to those found in fruits, which become alkaline in the digestive system. Because it contains antioxidants, enzymes and amino acids, it doesn't ferment in the stomach and it can be used to counteract acid indigestion. Raw honey is also anti-bacterial, anti-viral and anti-fungal. Last but not least, it contains a mineral called selenium, which is necessary for the proper support of immune system health. It is a vital mineral antioxidant found in the tissues of your body and assists in supporting an optimal balance of cardio-protective benefits as well.
Raw Blue Agave: According to Dr Ray Sahelian, bestselling author of, Mind Boosters and The Stevia Cookbook, there are several hundred species of the agave plant. Agave has been cultivated for centuries, first by the Native American population and then in Europe, when agave plants were brought back by the Spaniards and Portugese in the 17th century. Agave contains saponins and fructans. According to Dr. Sahelian, saponins, which are found on quinoa and many plant roots, including ginseng, have anti-inflammatory and immune system-boosting properties, including antimicrobial capability. In fact, the Aztecs used agave syrup to treat wounds because of its antibacterial properties. Inulin is a type of fructan or fiber that has many health benefits. Studies suggest that inulin can be effective in weight loss because of its low impact on blood sugar (that's right! this is a great sugar substitute for those with diabetes) and its ability to increase satiety and decrease appetite. Inulin is also associated with lowering cholesterol, reducing the risk of certain cancers, and increasing the absorption of nutrients, such as isoflavones, calcium and magnesium. In addition, Dr Sahelian says fructans are not destroyed in the stomach and may be a delivery system for drugs to treat colon diseases such as ulcerative colitis, irritable bowel syndrome and Crohn's disease.
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Mint: Mint is an excellent source of several vitamins and minerals, including Vitamin C and Vitamin A, according to the World's Healthiest Foods website. Vitamin C is a potent antioxidant that reduces free radical damage in the cells of the body. Vitamin C is also helpful in decreasing the risk of colon cancer and tumors. The carotenoids found in peppermint, including beta-carotene, provide Vitamin A. Like Vitamin C, Vitamin A protects against colorectal cancer as well as DNA damage from exposure to carcinogenic substances. Mint is also rich in iron, magnesium, calcium and other nutrients. According to the University of Michigan Health System, mint is rich in flavonoids that are particularly useful in relieving gas and spasms in the intestines. Flavonoids are nutritional plant compounds that produce many of the bright colors associated with vegetation. Reds, oranges and yellows are produced by flavonoids while greens are associated with chlorophyll. When ingested, flavonoids act as antioxidants in the body and help protect cells from damage and aging. Mint encourages saliva and bile production, which might contribute to its soothing effects and cough suppression. Talk to a physician before using mint for health reasons.
Lemons: The lemon is one powerful little fruit! Aside from the fact that its a great tool for fat burning and weight loss, It contains no saturated fats or cholesterol, but is rich in dietary fiber (7.36% of RDA). Its acidic taste is due to citric acid. Citric acid is present in up to 8% of its juice. Citric acid is a natural preservative, aids digestion. Studies found that citric acid help dissolve kidney stones. Lemons, like other citrus fruits, are excellent source of ascorbic acid (provides about 88% of DRI). Ascorbic acid or vitamin-C is a powerful water soluble natural anti-oxidant. This vitamin is helpful in preventing scurvy. Besides, consumption of foods rich in vitamin-C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the blood. Lemons like oranges contain a variety of phytochemicals. Hesperetin and naringenin are flavonoid glycosides commonly 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 the cells in-vitro studies. They also contain small level of vitamin A, and other flavonoid anti-oxidants such as α and B-carotenes, beta-cryptoxanthin, zea-xanthin and lutein. These compounds are known to have antioxidant properties. Vitamin A also required for maintaining healthy mucus membranes and skin and is also essential for vision. Consumption of natural fruits rich in flavonoids helps body to protect from lung and oral cavity cancers. They also a good source of B-complex vitamins such as pantothenic acid, pyridoxine, and folates. These vitamins are essential in the sense that body requires them from external sources to replenish. They contain healthy amount of minerals like iron, copper, potassium, and calcium. Potassium in an important component of cell and body fluids helps control heart rate and blood pressure.
Raw Organic Honey: While honey is sweet, the vitamins present in honey are B6, thiamin, niacin, riboflavin, pantothenic acid and certain amino acids. The minerals found in honey include calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium and zinc. On top of all of this “raw organic” honey is an alkaline-forming food, this type of honey contains ingredients similar to those found in fruits, which become alkaline in the digestive system. Because it contains antioxidants, enzymes and amino acids, it doesn't ferment in the stomach and it can be used to counteract acid indigestion. Raw honey is also anti-bacterial, anti-viral and anti-fungal. Last but not least, it contains a mineral called selenium, which is necessary for the proper support of immune system health. It is a vital mineral antioxidant found in the tissues of your body and assists in supporting an optimal balance of cardio-protective benefits as well.
Raw Blue Agave: According to Dr Ray Sahelian, bestselling author of, Mind Boosters and The Stevia Cookbook, there are several hundred species of the agave plant. Agave has been cultivated for centuries, first by the Native American population and then in Europe, when agave plants were brought back by the Spaniards and Portugese in the 17th century. Agave contains saponins and fructans. According to Dr. Sahelian, saponins, which are found on quinoa and many plant roots, including ginseng, have anti-inflammatory and immune system-boosting properties, including antimicrobial capability. In fact, the Aztecs used agave syrup to treat wounds because of its antibacterial properties. Inulin is a type of fructan or fiber that has many health benefits. Studies suggest that inulin can be effective in weight loss because of its low impact on blood sugar (that's right! this is a great sugar substitute for those with diabetes) and its ability to increase satiety and decrease appetite. Inulin is also associated with lowering cholesterol, reducing the risk of certain cancers, and increasing the absorption of nutrients, such as isoflavones, calcium and magnesium. In addition, Dr Sahelian says fructans are not destroyed in the stomach and may be a delivery system for drugs to treat colon diseases such as ulcerative colitis, irritable bowel syndrome and Crohn's disease.
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