Green Essentials Superfood Smoothie

Updated: Nov 2, 2021



As a busy wife, pharmacist and business owner, my mornings are very hectic. It’s difficult to find the time to make a nutritiously dense breakfast which nourishes your body and provides it was the energy needed for an eventful day. This simple, green superfood smoothie full of fruits and vegetables is nutritious, delicious and made with ingredients to provide the nutritional support needed for a vibrant and fulfilling day!


Download The Recipe HERE:

Green Essentials Superfood Smoothie
.pdf
Download PDF • 1.34MB

About The Ingredients:

· Mangos is a valuable fruit from a nutritional point of view, providing fiber, carbohydrates, proteins, amino acids and healthy fats. Mango fruit also provides nutrients such as vitamins C, A, E, K and all B vitamins other than biotin.

· Pineapples are low in calories but have an impressive nutrient profile offering 131% of daily requirements for vitamin C, is also a source of important vitamins and minerals, including thiamin, vitamin B-6, folate. Magnesium, potassium, beta-carotene and other antioxidants.

· Avocados are packed with omega-3 fatty acids that promote healthy blood flow and support nerves in the brain. They are also full of several important nutrients for the brain including folate, vitamin C, vitamin E, and copper.

· Spinach has a diverse nutritional value, which includes vitamins A and C, folic acid, iron, calcium and other minerals as well as phytochemicals that promote health past plain nutrition. These nutritional components contribute to the many health benefits of spinach such as decreasing risk for obesity, cancer, cardiovascular disease and other chronic diseases.

· Kale is one of the most nutrient dense foods on the planet. Loaded with nutrients like vitamin A, K, C, B6, Manganese and many others. Kale is also packed with antioxidants. Kale intake has been associated with lower cholesterol and higher immune function in the defense against such pathogens as viruses, bacteria, and toxins.

· Chia Seeds are exceptionally high in fiber and omega-3 fatty acids, though it’s better to grind them up to get their full health benefits.

· Flaxseeds provide the daily recommended percent of our calories from the essential omega-3 fat ALA in just one tablespoon. Flaxseeds are the definition of a superfood for being loaded with nutrients, omega-3 fats, lignans, fiber and protein. The combination of nutritional components may help improve cholesterol, lower blood pressure, control blood sugar and keep hunger at bay.


Ingredients

· 2 cups water (or coconut water for added electrolytes to increase hydration)

· 1/2 cup frozen mango

· 1/2 cup frozen pineapple

· 1/2 medium avocado

· 1 cup of spinach

· 1 cup of kale

· 1 tbsp chia seeds

· 1 tbsp ground flaxseeds

· 1/4 tsp ground turmeric

· 1 scoop vanilla protein powder (optional)


Instructions:

  1. Add water, spinach & kale to blender. Blend until all chunks are gone. Add mango, pineapple & avocado. Blend together until smoothie & creamy.

  2. Add chia seeds, flaxseeds, turmeric and optional protein powered to blender. Blend until even distribution.

  3. Pour into glass and serve immediately or store in fridge with lid until ready to drink

  4. Tips: Want your green smoothie to be extra chilly? Freeze your leafy greens and avocado.


Download The Recipe HERE:

Green Essentials Superfood Smoothie
.pdf
Download PDF • 1.34MB


Scientific References:

· Maimunah Mohd Ali, Norhashila Hashim, Samsuzana Abd Aziz, et al. Pineapple (Ananas comosus): A comprehensive review of nutritional values, volatile compounds, health benefits, and potential food products. Food Research International. 2020; 137: 109675.

· Maldonado-Celis ME, Yahia EM, Bedoya R, et al. Chemical Composition of Mango (Mangifera indica L.) Fruit: Nutritional and Phytochemical Compounds. Front Plant Sci. 2019;10:1073. Published 2019 Oct 17.

· Scott TM, Rasmussen HM, Chen O, Johnson EJ. Avocado Consumption Increases Macular Pigment Density in Older Adults: A Randomized, Controlled Trial. Nutrients. 2017 Aug 23;9(9):919.

· Sikora E, Bodziarczyk I. Composition and antioxidant activity of kale (Brassica oleracea L. var. acephala) raw and cooked. Acta Sci Pol Technol Aliment. 2012 Jul-Sep;11(3):239-48.

· Kim SY, Yoon S, Kwon SM, Park KS, Lee-Kim YC. Kale juice improves coronary artery disease risk factors in hypercholesterolemic men. Biomed Environ Sci. 2008;21(2):91-97.

· Nishi K, Kondo A, Okamoto T, Nakano H, Daifuku M, Nishimoto S, Ochi K, Takaoka T, Sugahara T. Immunostimulatory in vitro and in vivo effects of a water-soluble extract from kale. Biosci Biotechnol Biochem. 2011;75(1):40-6.

· Roberts JL, Moreau R. Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactives. Food Funct. 2016 Aug 10;7(8):3337-53.

· Chia Seeds are exceptionally high in fiber and omega-3 fatty acids, though it’s better to grind them up to get their full health benefits.

· Loreto AM, Cobos A, Diaz O, Aguilera JM. Chia Seed (Salvia hispanica): An Ancient Grain and a New Functional Food. Food Reviews International Vol. 29 , Iss. 4,2013.

· Vannice G, Rasmussen H. Position of the academy of nutrition and dietetics: dietary fatty acids for healthy adults. J Acad Nutr Diet. 2014 Jan;114(1):136-53. Erratum in: J Acad Nutr Diet. 2014 Apr;114(4):644.

· Cunnane SC, Ganguli S, Menard C, Liede AC, Hamadeh MJ, Chen ZY, Wolever TM, Jenkins DJ. High alpha-linolenic acid flaxseed (Linum usitatissimum): some nutritional properties in humans. Br J Nutr. 1993 Mar;69(2):443-53.

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