Smoothies are a great way to boost your fruit and vegetable intake. Blending produce into a smoothie, provides detoxifying and cleansing fiber and delivers an extra boost of vitamins, minerals, antioxidants and phytonutrients. Smoothies are fast and easy to prepare. With the addition of protein powder and a good source of fat, they can make a super fast and nutritious breakfast on busy weekday mornings. Smoothies allow your digestive system to take a break and greens like spinach can aid your body’s detoxification processes. A nutrient dense smoothie can also make a great pre or post workout drink. Blending fruits and vegetables together breaks down the cells of plants and improves digestibility. Your blender unlocks the vitamins and minerals and maximizes their delivery to your body, making it easy to digest and absorb all the nutrients. So pull out your blender and enjoy some healthy fun.
Strawberries are a sweet, delicious fruit that are also a nutritional powerhouse and an all around amazing superfood. They are rich in antioxidants which boosts their ability to rebuild, repair, and rejuvenate the body. They also have high levels of phenols, which act as an anti-inflammatory for illness such as asthma and arthritis. Loaded with Vitamin C they help to boost the immune system by warding off colds, flu’s, and infections. They are also well known for improving eye sight and skin elasticity. Strawberries contain ellagic acid and flavonoids which are good for the heart and help to lower cholesterol. Strawberries are on the Environmental Working Group’s “Dirty Dozen” list, meaning they rank extremely high in pesticides. According to the EWG report, a single strawberry contained up to 13 different pesticide residues. Purchase organic strawberries to avoid adding excess toxins to your body.
Bananas are one of the most nutritional and healing fruits readily available today. They are 76% water and are packed with vitamins such as vitamins C and B6 and minerals such as potassium, copper, and manganese. This high water/nutrient ratio makes them a great electrolyte food perfect for busy moms and people on the go. Bananas are also an excellent food for athletes as they can help replenish energy and revitalize the body instantly. Bananas are rich in the amino acid tryptophan which can help to promote sleep and regulate the sleep-wake cycle. Bananas should be ripe when eaten which means the peel should be lightly speckled. Unripe bananas can cause constipation and stomach pains.
Chia seeds are an amazing superfood that contain numerous health and healing benefits. Chia seeds are a rich source of protein, vitamins E & B-complex and minerals such as calcium, magnesium, boron, zinc, strontium, and iron. They are higher in omega-3 fatty acids than any other food and are known to be particularly beneficial for chronic inflammation, heart disease and brain function. Chia seeds also contain powerful anti-inflammatory properties which makes them a good food for those who suffer with rheumatoid arthritis, multiple sclerosis and chronic nerve pain. Chia seeds are known to help soothe and cleanse the colon as well as absorb toxins while strengthening peristaltic action. Chia seeds provide a great source of energy which makes them the perfect addition to a morning smoothie.
Spinach has powerful antiviral, antibiotic and anti-inflammatory compounds. It is packed with vitamins A, E, and B-complex, along with minerals such as iron, calcium, magnesium, selenium, and zinc. Spinach contains all eight of the essential amino acids and a cup of spinach has more vitamin C than an orange. Spinach is also exceptionally rich in vitamin K which is important for bone health. Teeming with phytochemicals called glucosinolates, spinach is an excellent detoxifying food that helps to purify cells, tissues, and organs in the body. Spinach is on the Environmental Working Group’s list for the “Dirty Dozen.” According to the EWG report, spinach contained a number of different pesticide residues and showed high concentrations of pesticides relative to other produce items. Purchase organic spinach to avoid unwanted pesticides, toxins and chemicals.
- 1 cup fresh or frozen organic strawberries
- 1 banana, fresh or frozen
- 1 tablespoon chia seeds
- 1 cup organic spinach
- 1 scoop of your favourite protein powder
- Optional: I like to add 1 teaspoon of fish oil to my smoothie.
Now before you wrinkle your nose and say “Ewww” fish oils don’t have to taste fishy. I buy citrus flavoured Omega-3 by NutraSea and one teaspoon contains 1250 mg of EPA + DHA. I also like to add vitamin D3 drops to my smoothie, especially in the winter. Vitamin D is a fat soluble vitamin so the chia seeds and fish oil increase the absorption of vitamin D3.
Place all the ingredients in a high speed blender and process until smooth. Adjust the amount of water to reach desired consistency. If using fresh fruit, add a few ice cubes.
Purchase organic strawberries and organic spinach, as both these items are on the Environmental Working Group’s “Dirty Dozen” list for produce high in pesticides.