Here’s to a Healthier 2024 Via the Green Smoothie Bandwagon!
For all you green smoothie fans out there, this is for you. And if you’re not a green smoothie fan, you may want to read on anyway. There are good reasons to seriously consider becoming one.
Medical researchers and nutrition scientists are on the same page when it comes to green smoothies. They say they’re good for us because:
There are two potential risks to green smoothies, however. First, it’s possible to add too many sugars and fats. Second, the potent vitamin content in leafy greens may also be unsuitable for people with certain medical conditions.
SUGARS: Many smoothie recipes are loaded with natural sugar from the fruits contained within the smoothie. Nothing wrong with this, except that it’s really easy to over-indulge. So, start by avoiding the high-sugar fruits (banana, mango, pears, pomegranate, cherries, grapes). Instead, focus on the lower-sugar fruits (raspberries, strawberries, blackberries, blueberries, kiwi, cucumber, lemons and limes, and avocado).
1 cup water
1 1/2 cups frozen mixed berries
1 small handful spinach
1 1/2 tablespoons chia seeds
1/4 avocado
1/3 cup frozen zucchini optional
Directions:
Add Recipe to Cook'n
2 dates pitted and diced
1 tablespoon chia seeds
2 Brazil nuts
1 cup frozen strawberries (fresh work as well)
1 cup vanilla-flavored non-dairy milk (unsweetened)
1 cup kale or spinach
Directions:
Add Recipe to Cook'n
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Medical researchers and nutrition scientists are on the same page when it comes to green smoothies. They say they’re good for us because:
- Digestive health is protected due to the insoluble fiber in leafy greens that helps food pass through the digestive system, reducing issues like diarrhea, constipation, and bloating. Fibrous foods also provide a fuller feeling for longer, which can aid in weight-loss.
- Bone strength is increased because leafy greens are a great source of vitamin K1. Research shows people with high intake of vitamin K1 are at a decreased risk for bone fractures, osteoporosis, and decreased bone mineral density.
- The immune system is supported due to the high vitamin C content of leafy greens.
- Chronic disease risk is significantly lowered because leafy greens, exploding with anti-oxidants, help prevent oxidative damage caused by free radicals.
- Cholesterol is lowered since leafy greens are filled with bile acid sequestrants, which keep fatty deposits from building up on artery walls.
- Sugar cravings are curbed and with more healthy nutrients and fiber introduced into the body, energy levels will increase.
- Vegetable intake is increased, which ensures greater intake of vitamins C, A, and K. If you’re not a veggie fan, then smoothies are a great way to get more of them into your diet.
There are two potential risks to green smoothies, however. First, it’s possible to add too many sugars and fats. Second, the potent vitamin content in leafy greens may also be unsuitable for people with certain medical conditions.
SUGARS: Many smoothie recipes are loaded with natural sugar from the fruits contained within the smoothie. Nothing wrong with this, except that it’s really easy to over-indulge. So, start by avoiding the high-sugar fruits (banana, mango, pears, pomegranate, cherries, grapes). Instead, focus on the lower-sugar fruits (raspberries, strawberries, blackberries, blueberries, kiwi, cucumber, lemons and limes, and avocado).
Veggie and Berry Smoothie
Ingredients:
1 cup water
1 1/2 cups frozen mixed berries
1 small handful spinach
1 1/2 tablespoons chia seeds
1/4 avocado
1/3 cup frozen zucchini optional
Directions:
Add all of the ingredients to a blender and blend until creamy.
TIPS:
If you're new to low sugar smoothies you can always add half a banana or apple to help bridge the gap until your taste buds adjust to the lower sugar quantity.
Consider adjusting to the low sugar smoothie first, then get creative with adding more vegetables.
You may taste the cauliflower more than the zucchini, so if you can't decide which veggie to add, start with the zucchini first.
FATS: Although, so-called “healthy fats” are good for the body, too much of anything is too much, no matter how healthy it may be. Thus, you want to be careful not to add too much avocado (1/4 per smoothie recipe is best), and too much nut protein. If you use smoothie recipes, rather than loosely creating your own, you’ll be in the safe zone. Smoothie recipe creators have done all the work for you in terms of keeping a healthy sugar and fat balance.
TIPS:
If you're new to low sugar smoothies you can always add half a banana or apple to help bridge the gap until your taste buds adjust to the lower sugar quantity.
Consider adjusting to the low sugar smoothie first, then get creative with adding more vegetables.
You may taste the cauliflower more than the zucchini, so if you can't decide which veggie to add, start with the zucchini first.
FATS: Although, so-called “healthy fats” are good for the body, too much of anything is too much, no matter how healthy it may be. Thus, you want to be careful not to add too much avocado (1/4 per smoothie recipe is best), and too much nut protein. If you use smoothie recipes, rather than loosely creating your own, you’ll be in the safe zone. Smoothie recipe creators have done all the work for you in terms of keeping a healthy sugar and fat balance.
Recipe formatted with the Cook'n Recipe Software from DVO Enterprises.
Strawberry and Date Green Smoothie
Ingredients:
2 dates pitted and diced
1 tablespoon chia seeds
2 Brazil nuts
1 cup frozen strawberries (fresh work as well)
1 cup vanilla-flavored non-dairy milk (unsweetened)
1 cup kale or spinach
Directions:
Place all ingredients in blender and blend until smooth.
Recipe formatted with the Cook'n Recipe Software from DVO Enterprises.
Alice Osborne
DVO Newsletter Contributor since 2006
Email the author! alice@dvo.com
Sources:
- www.jessicagavin.com
- www.zoomtv.com
- www.weelicious.com
- www.cookingformysoul.com
