Smoothies can be enjoyed any time of day. They make a fast and easy go to breakfast as well as a satisfying post workout drink. In terms of smoothie recipes, the sky is the limit. Experiment with different combinations of fruits and vegetables. Using different ingredients each time, not only keeps things interesting, but it also provides your body with a variety of vitamins, minerals and phytonutrients. Go ahead; pull out your blender and get creative. I dare you!!
Oranges have been called a “perfect food” and contain an amazing array of healing vitamins, minerals, antioxidants, and phytonutrients. They are high in vitamin C, vitamin A, B-complex vitamins, folate, beta carotene and minerals such as calcium, magnesium, iron, and potassium. They are also excellent for the digestive tract and help to remove toxic debris from the colon through enhanced peristaltic action. Oranges contain anti-inflammatory and anti-viral properties which are particularly beneficial for those suffering with a cold or flu. I use whole oranges rather than orange juice in smoothies because the fiber and pith is where so many of the phytonutrients and healing properties are contained.
Cranberries are an excellent source of vitamin C, A, and beta carotene. They are packed with antioxidants and rate very high on the ORAC scale making them an ideal anti-aging and memory enhancing food. Cranberries have amazing anti-inflammatory properties and they are known to significantly boost the immune system. Cranberries have a natural antibiotic effect in the body.
Ginger is one of the world’s oldest and most popular medicinal spices. It is known to greatly aid in digestion and assimilation and is widely regarded to help prevent colds, flu, motion sickness, and vertigo. Ginger can also help to alleviate menstrual cramps, nausea, heart burn, migraines, sore throats, fatigue, and constipation and it is great in providing relief from the stomach flu. Ginger also contains potent anti-inflammatory compounds called gingerols. Fresh ginger is one of the most potent ways to receive its health benefits.
- 2 oranges
- 1 cup fresh or frozen cranberries
- 1/2 – 1″ of fresh ginger, peeled
- 1 mango
- 1 carrot
- 1 tablespoon of flax seeds
- 1 cup dark leafy greens, firmly packed (spinach, kale, romaine)
- 1 scoop of your favourite protein powder
- water + ice cubes
Optional: I like to add 1 teaspoon of fish oil to my smoothie. Now before you wrinkle your nose in disgust, 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 and the flax seeds and fish oil increase the absorption of vitamin D3.
Makes 2 servings.
Mangoes made it on the Environmental Working Group’s “Clean 15″ list, meaning relatively few pesticides were detected on them, and tests found low total concentrations of pesticides.
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.
Kale: According to the Environmental Working Group, kale is frequently contaminated with insecticides that are toxic to the human nervous system. EWG recommends that people who eat kale regularly buy organic.