Hey guys! Happy Monday! Mondays might not be the favorite day of the week but they can be! Monday brings a feeling of a fresh start. One element that makes for a happier Monday, is a dedicated self-care routine. Proper self-care rituals keep your mind, body and spirit well rested. How to create your very own self-care routine post to come. This month on SN the theme is “back to basics”; sharing fundamental plant-based kitchen guides. Last week I shared a How To: Guide to Greens! On the topic of greens, I wanted to share a recipe that will easily boost your daily greens intake. Today I’m sharing my favorite green smoothie recipe with a little science behind the magic. Lets start.
An essential intervention, I work on with my clients is incorporating more leafy greens into their diet. The benefits are well worth the preparation. Green smoothies can be very enjoyable and a convenient way to achieve better nutrition!
This Green Magic Smoothie has some powerful ingredients that deserve some boasting..
KALE: A one of a kind green. There are so many variations of kale from dinosaur kale and red kale. But one thing is consistent with kale it is loaded with lots of vitamins and minerals, with vitamin K a fat soluble nutrient in charge of blood clotting and working with calcium to keep bone matrix strong. Kale contains glucosinates, a type of phytonutrient that aids the livers natural detoxification process.
BANANA: Potassium Rich in vitamin C to aid in collagen production for skin health. Bananas have amino acid called tryptophan for mood boosting and antioxidants that allow for the release of dopamine, a feel good neurotransmitter. Bananas contain 2 types of fiber pectin (found when ripe) and resistant starch (found in unripe bananas) both with distinct digestive benefits.
CUCUMBER: Hello hydration! Cucumbers give this smoothie a cool refreshing touch. They contain specific antioxidants and polyphenols that have been studied for their effects on reducing some cancers, cardiovascular disease and inflammation. As with most fruits and veggies, cucumbers contain fiber, keeping us fuller longer stabilizing blood sugar for a steady release of energy.
PARSLEY: Parsley is a little leaf with powerful health effects. It is loaded with flavonols like apigenin and myrectin, known for their cancer protective benefits and reducing blood glucose/improving insulin sensitivity.
CINNAMON: is full of polyphenols, which act to reduce oxidative stress. It increases sensitivity to the hormone insulin, allowing for better blood sugar control.
TURMERIC: the active ingredient in turmeric is called curcumin, known for its wonderful anti-inflammatory benefits. It also contains phytonutrients, which have been studied for their anti-carcinogenic properties, improvements in liver function, immune health, and much more. Read more on turmeric here.
GINGER: the magic in Green Magic. Ginger is in the family as turmeric; it is well known for it digestive helping benefits. Gingerol is the active compound in ginger root; it has been studied for cancer protective effects, reduction in muscular soreness, menstrual cramping and blood glucose control.
BRAZIL NUTS: rich in selenium, these nuts promote proper functioning of the thyroid gland. Brazil nuts are full of fiber, promoting peristalsis (stimulating digestion) and rich in zinc to keep skin glowing.
The Green Magic smoothie will make getting in the greens a breeze. Bonus: it works magic for digestion, keeping everything running smoothly, promoting a healthy thyroid and keeping skin looking vibrant.
Share your thoughts in comments section below and I would love to see your creations #sidebarnutrition!
With Gratitude-
J
- 4 cups filtered water
- 3 cups kale leaves, destemed
- 1 banana
- 1 small apple
- ½ lemon, juiced
- 1/3 of a cucumber
- 1/2 cup Parsley
- 1 thumb size piece of ginger, peeled & sliced
- 1-2 brazil nuts
- 1/2 tsp.turmeric powder or 1 whole piece
- 1/2 tsp. cinnamon
- pinch of black pepper and cayenne
- Add all ingredients to high speed blender.
- Blend on high speed for 60 seconds
- Reduce speed to low and blend for 1-2 minutes to reduce foam.
- Pour and enjoy!
- Can be stored for up to 3 days in refrigerator in air tight container.
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