Good morning folks!
It had been a while since I’ve highlighted my favorite breakfast – the green smoothie – so I thought I’d let you know some of what I’ve been tossing in the blender as of late…
Today’s Recipe:- 1/2 cup Blueberries
- 1 Peach
- 1/2 Banana
- 1 1/2 cups baby Spinach
- 2 Tbsp. Chia seeds
- 8 oz. plain low-fat Kefir
Combine fruit with chia seeds and Kefir. Blend until smooth. Then add spinach and any additional liquid as needed. Blend, pour, enjoy!
For anyone new coming into this, feel free to check out my first post on the benefits of green smoothies and the many reasons why I enjoy them as often as possible!
So what’s so special about this smoothie? Quite a bit, it turns out. Let’s break down the ingredients and explore what makes this drink such a superhero among a world of bad-for-you beverages.
First off – BLUEBERRIES!
They are not only ranked #2 in popularity among US fruit-eaters (placed second to strawberries), but blueberries are also repeatedly recognized as having one of the highest antioxidant capacities among all fruits, vegetables, spices and seasonings. The antioxidants present in blueberries have been vastly documented as benefiting the cardiovascular system by: lowering total cholesterol; raising HDL cholesterol; lowering triglycerides; protecting blood vessel cell walls; and, supporting healthy blood pressure.
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New studies suggest blueberries can enhance cognitive function as well by protecting against memory problems associated with aging. To give just a few more interesting facts: blueberries are one of the few fruits that are native to North America (go local!), they can be frozen without causing damage to their antioxidant capabilities, and are considered low on the glycemic index, making them a favorable fruit-of-choice among diabetics.
A note about spoilage prevention – blueberries, like any other member of the berry family, should only be washed as needed directly before eating. The presence of excess moisture causes berries to decay quickly, so washing them all at once would leave you with a basket of moldy fruit! L
Next up – PEACHES!
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Low-calorie and fat-free, peaches are a fantastic source of vitamin C, a water-soluble vitamin important for the production of collagen (the structural component of blood vessels, tendons, ligaments, and bone), fat synthesis, and cholesterol metabolism. The antioxidant properties of Vitamin C protect indispensable molecules from free radical damage, plus boost immune system function.
Peaches are moderate sources of Vitamin A and β-carotene (a pro-vitamin, which converts into vitamin A in the body). Vitamin A is essential for vision, required for maintaining healthy mucus membranes and skin, and offers protection from lung and oral cavity cancers.
Peaches also contain several important minerals such as potassium, iron, and fluoride.
They are best served at room temperature to fully enjoy their rich flavor and can be ripened quickly by storing in a paper bag on your countertop for 1-2 days.
Our 3rd fruit feature – BANANAS!
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Perhaps one of the first fruits you ever tasted, can you believe that bananas were once considered to be exotic? Their most predominant nutrients include Vitamins C and B6, with vitamin A, riboflavin and folate also found in significant quantities. The health-boosting minerals found in bananas include potassium, magnesium and manganese.
Perhaps best known for their potassium content, bananas help maintain proper blood pressure and minimize muscle cramping. However, the real standout nutrient found in bananas is vitamin B6, which reduces swelling, aides in mood stabilization, and protects your body against infection and disease by aiding the production of white blood cells.
If you are diabetic or following a low-carbohydrate diet, bananas should be either consumed in small portions or eliminated completely due to their rapid digestion into sugar.
Our 4th contender: SPINACH!
While virtually all veggies contain a wide variety of phytonutrients, spinach can stand its own in this regard. Researchers have identified more than a dozen different flavonoid & carotenoid compounds in spinach that function as anti-inflammatory and anti-cancer agents.
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Vitamin K, the most prevalent nutrient providing almost 200% of the Daily Value in one cup of fresh spinach leaves, is important for bone health. Spinach is also an excellent source of other bone-supportive nutrients including calcium, magnesium and manganese.
Additional nutrients found in spinach include: heart-healthy folate, potassium, and vitamin B6; energy-producing iron and vitamin B2; and, free radical-scavenging vitamins A, C, and E. It is a very good source of digestion-supporting dietary fiber; muscle-building protein; energy-producing phosphorus and vitamin B1; and the antioxidants copper, zinc, and E. In addition, it is a good source of anti-inflammatory omega-3 fatty acids, and heart-healthy niacin and selenium.
In other words, what’s good for Popeye is good for us! J
Super-Food Highlight: CHIA SEEDS!
Yes, these are same chia seeds you can plant in dirt to grow your own chia pet! J For those of you who joined us for the Good Life Center grocery tour with Whole Foods Grocery, we learned that chia seeds were a staple of the Incan, Mayan and Aztec cultures, along with the Native Americans of the southwest. "Chia" is actually the Mayan word for strength and seeds were used by these ancient cultures as mega-energy food during cultural walkabouts. They say that just one tablespoon of chia seeds can sustain a person for a whole 24 hours!
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· 2 times the protein of any other seed or grain,
· 5 times the calcium of milk, plus boron which is a trace mineral that helps transfer calcium into your bones,
· 2 times the amount of potassium as bananas,
· 3 times the reported antioxidant strength of blueberries,
· 3 times more iron than spinach,
· Plus, plentiful amounts of omega 3, 6 and 9 fatty acids.
They are a complete source of protein, providing all the essential amino acids in an easily digestible form. They are also a fantastic source of soluble fiber.
Chia seeds are perfect for shakes, smoothies, oatmeal topping / blending, baked goods, salad toppings, and homemade puddings; they can be stored dry for 4-5 years without spoilage; AND, they’re about as cheap as cheap can get! So head over to your closest health market and grab up some of your own!
Super-Food Highlight #2: KEFIR!
Last but not least, I’d like to tell you a little bit about Kefir Probiotic Cultured Milk. Now, I have essentially given up dairy products with the exception of Greek yogurt and cheese (and the occasional scoop of ice cream – it wouldn’t be summer without at least a little?! J). However as a child, my dad always kept Kefir in the fridge and always encouraged me to drink it and now I understand why: it's low in calories, high in protein and a great source of calcium, magnesium, riboflavin, folate and vitamin B12.
Aside from being nutrient-dense, kefir delivers a healthy dose of 12 different lactic acid cultures to your intestinal tract. These “friendly” bacteria often referred to as probiotics can be good for people with common gastrointestinal upsets like lactose intolerance, irritable bowel syndrome, constipation and diarrhea. Even its name, Kefir (pronounced keh-FEER) is Turkish for the word "well-being", has long been used in Russia for treating ailments ranging from stomach ulcers to pneumonia.
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It’s certainly very unique in its tangy flavor and up until recently, I could not tolerate the plain variety, but it’s very similar to that of plain Greek yogurt. If neither of these appeal to you, then strawberry was always my dad’s favorite and I’d recommend it as a good place to start. J
It makes for a fantastic addition to any smoothie or substituted for your milk in cereal or oatmeal. It can be made into creamy dressings and dips or substituted for buttermilk in any baking recipe.
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So that wraps up my smoothie ingredient du jour. Please do not hesitate to email me with any questions or make a comment below about some of your favorite smoothie ingredients, super-foods or everyday food adventures!
Happy eating,
Chloe RD, & the GLC
Sources referenced for this blog post include the following:
http://www.rawreform.com/ http://earthfoods.tv/ http://www.whfoods.com/ http://www.nutrition-and-you.com/ http://www.lesliebeck.com/ http://www.lifeway.net/Probiotics/
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