Simple Green Meal Smoothie |
- 2 cups of raw organic kale
- 2 cups of raw organic spinach
- 1 frozen organic banana
- 3 organic apples (core removed - peel on)
- 1 tbsp organic flax seeds
- 2 tbsp organic coconut oil
- 1 cup of filtered or distilled water
Makes 40 oz.
Put all of the ingredients in
your blender and blend until its smooth and creamy.
This smoothie is loaded with
antioxidants, omega 3’s, fiber and B vitamins. Banana’s and Apples are the only
two fruits that you can mix with vegetables that does not diminish the B
Vitamins in the vegetables.
While the smoothie is thick in texture, the taste is smooth, cool, light
and airy with a hint of apple. You don’t taste the greens at all, but your body
will feel the nourishment from them.
TIPS:
(1) If you feel you need a little
pick me up, more protein or if you want it more “milk shake~ish” substitute the
water for coconut milk or almond milk.
(2) If you want it slushy feel free to add ice. Or do as I do and freeze your ingredients! That’s right, I even freeze my greens. 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. Please Note: I never freeze apples.
(3) If you want it sweeter, add more apple or raw organic honey.
(2) If you want it slushy feel free to add ice. Or do as I do and freeze your ingredients! That’s right, I even freeze my greens. 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. Please Note: I never freeze apples.
(3) If you want it sweeter, add more apple or raw organic honey.
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Detailed Nutrition 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.
Spinach:
This leafy green is an excellent source of vitamin K, vitamin
A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2,
potassium, and vitamin B6. It’s a very good source of protein, phosphorus,
vitamin E, zinc, dietary fiber, and copper. Plus, it’s a good source of
selenium, niacin, and omega-3 fatty acids.
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.
Apples: Apples are rich in
antioxidant phyto-nutrients, flavonoids and polyphenols. The
total measured anti-oxidant strength (ORAC
value) of 100 g apple fruit is 5900 TE. 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 body protect from deleterious
effects of free radicals. In addition, apple fruit is 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. Apple also contains 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.
Flax
Seeds: Flaxseeds are rich in monounsaturated
fatty acids like oleic acid and an excellent source of all important omega-3 essential fatty acids like linoleic
acid, alpha-linolenic acid (ALA) and arachidonic acids.
Regular intake of small portions of flax seeds in the diet help to lower total
as well as LDL or “bad cholesterol” and increase HDL or “good cholesterol”
levels in the blood. Research studies suggest that Mediterranean diet that is
rich in dietary fibers, monounsaturated fatty acids and omega-3 fatty acids
help to prevent coronary artery disease and strokes by favoring healthy blood
lipid profile.
Coconut
Oil: For years it was a common
misconception that this oil was not good for you and was even bad for the
heart. However, studies have shown that people who have switched to coconut oil
have had less occurrences of heart disease. This is because it contains a large
quantity of saturated fats (don't let that scare you, because unlike most
oils, coconut oil does not sit in your system, it quickly moves out taking bad
fat with it.) Nevertheless, coconut oil contains about 50% lauric acid,
which helps in preventing various heart problems including high cholesterol
levels and high blood pressure. Additional benefits include weight loss,
controlling diabetes, curing kidney and gall bladder issues, treating
pancreatic issues, providing easy digestion, healing stomach issues, and
boosting immunity. It's even good for the teeth, as it has a good amount of
calcium.
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