herbsandyoga

Simple ways to lead a healthy and nutritious life!

Drink the Rainbow Smoothie

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I whipped this bad boy up in my Nutribullet and MAN was it delicious! I had to post the recipe right away.  I usually use whatever I have left  in my kitchen to make my morning smoothies.  Some are winners and some, not so much.  The flavors are perfect and the nutrition benefits of this smoothie are plentiful!

Kim’s Drink the Rainbow Smoothie:

  • 1 ripe banana (wait until it has the brown flecks..I’ll explain why in a minute)
  • handful organic red grapes
  • 1 peach, sliced
  • handful frozen (or fresh) pomegranate seeds
  • handful organic mixed berries (I used raspberries, blueberries, and blackberries)
  • handful of mixed greens (I had baby kale and spinach in my fridge)
  • a few slices organic lemon, with peel
  • 1 tsp. spirulina powder
  • 2-3 tablespoons chia seeds (or hemp or flax)
  • 1/2 – 1 cup liquid of your choice (coconut water, almond milk, coconut milk)

Blend in whatever kitchen appliance you have and ENJOY!!

Now to get to the wonderful benefits of each ingredient!

Bananas, as most of know, are fantastic sources of potassium, providing about 11% of the Daily Value.  Potassium in the body resides mostly in the cells where it protects intracellular water and also balances with sodium maintaining normal fluid function.  Potassium is also important to both cardiac and skeletal muscles where it regulates a number of muscular and nerve activities.  Along with reducing blood pressure and maintaining electrolyte balance, bananas are a quick way to get a ton of nutrients.  Now to get to those little brown flecks that appear when the banana ripens: those are called TNF (tumor necrosis factor) and they are cancer fighting compounds that you can read more about here:  http://ezinearticles.com/?Anti-Cancer-Wonder-Fruit—Bananas&id=2895405

Red grapes are cancer fighters.  They contain a phytonutrient called resveratrol, a polyphenol, which stimulate protective enzymes.  These phytochemicals are known for their anti-cancer and anti-inflammatory properties, as well as being great for heart health.

Peaches are rich in potassium and iron.  Iron is essential for blood health and cell formation.  They also contain a number of antioxidants that deter free radicals from wrecking havoc in the body.  These antioxidants are lutein, which is beneficial for eyesight, and zeaxanthin, which also protects the eyes from damaging free radicals.

Pomegranate arils, or seeds, are considered a superfood.  They are an excellent source of vitamin C (providing about 17% DV), vitamin E, and various minerals.  They also contain soluble and insoluble fiber, that helps regulate our digestive tract and aid in weight management.  These seeds are beneficial to the heart, lowering blood pressure, as well as increasing blood flow to the heart.  They have also been found to combat prostate cancer.  You can read more about these awesome seeds here: http://www.naturalnews.com/042282_pomegranates_history_superfood.html

Berries contain a substance called ellagic acid, which is thought to combat cellular changes that lead to cancer.  It is a powerful antioxidant.  They are high in vitamin C, which is beneficial in preventing the oxidation of the eyes (cataracts).  Berries also contain a large amount of insoluble fiber, which adds bulk to our stool, decreasing constipation.

Greens pack a powerful punch.  Whether it be kale, spinach, or dandelion greens, you can be sure you are getting a ton of nutrients! Iceberg lettuce doesn’t make the cut here, people.  In fact, dark leafy greens are one of the most nutrient dense foods out there.  They contain a bunch of minerals (magnesium, iron, calcium, and potassium), lutein and zeaxanthin as described above, and also provide B vitamins.

Lemons are powerful detoxifiers.  They contain flavonoids that are powerful antioxidants.  These antioxidants combat inflammatory issues that damage cell membranes and also boost the immune system.  If the lemon is organic, then the peel can be eaten as well and also has nutritional benefits.  The peel contains calcium, potassium, vitamin C, and fiber.

Spirulina powder is a blue-green microalgae that contains essential amino acids, linoleic acid, gamma-linolenic acid, vitamin B12, iron, vitamin K, and chlorophyll.  Spirulina boasts a 60% protein content.  You can read more about this awesome algae here: http://spirulina4nutrition.com/

Overall, this smoothie brings a lot to the table when it comes to nutrition! I think it’s delicious and I hope you do too! 🙂

 

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