muddy footsteps

I’m a spinach smoothie?

Posted in Health/Nutrition by nicolejanaye on January 13, 2010

Well they do say, ‘You are what you eat’.

If I don’t open at work or wake up starving, starving, starving then I will normally have a green smoothie for breakfast. This morning I cut up a juicy mango and munched on that for a while. An hour later hunger was starting to set in and I knew it was time for some greens in my belly.

So I’m sure you’re thinking; spinach, greens, in a smoothie!?! Yikes! Although I agree the health benefits are insane, I’m not super crazy and do straight veggie juices. Not ready for that yet. I ‘hide’ spinach and other greens in my smoothies by fruit. The fruit masks the flavor of the spinach and gives it a sweet finish!

So what exactly do I put in my smoothie and why is it so good for me?

  •  Ice
  • Water, 20 oz –> An easy way to hydrate in the morning. If you’re not of fan of drinking water then throw it in a smoothie and you won’t even recognize that you are drinking it.
  • 1 Banana –> Bananas are one of the best sources of potassium, an essential mineral for maintaining normal blood pressure and heart function. 467 mg of potassium to be exact! They contain almost 35% of your daily value of vitamin B6. They also cardiovascular protection from potassium and fiber, protect against stomach ulcers and ulcer damage, improve elimination, protect your eyesight, help your bones, and promote kidney health through a regular intake
  • Spinach, 1/2 cup–> Spinach contains 13 different flavonoids that function as antioxidants and as anti-cancer agents. The carotenoids found in spinach helps combat prostate cancer. The flavonoids combat ovarian cancer. One cup of fresh spinach provides almost 200% of the Daily Value of vitamin K and over 1000% in one cup of boiled spinach! Vitamin K is important for maintaining bone health. Spinach is also an excellent source of  calcium and magnesium. Spinach also provides cardovascular protection, promotes gastrointestinal health, provides anti-inflammatory nutrients, promotes better eyesight and contains iron.
  • Flaxseed, 1 TBS–>Flax is rich in alpha linolenic acid (ALA), an omega 3 fat. The omega 3’s provide anti-inflammatory benefits. They protect against heart disease, cancer, and diabetes. They help prevent and control high blood pressure. Flax provides cholesterol lowering benefits. They are rich in beneficial fiber and help put a stop to prostate cancer. Flaxseeds have shown to have a special protection for women’s health. Many of the substances in the seed protect against breast cancer and reduce the risk of it. They reduce hot flashes almost 60% and help fend off dry eyes.
  • TJ Super Green Drink Powder, 10g–>Oxygen Radical Absorbance Capacity (ORAC) is antioxidant power. Cherries contain about 670 ORAC units, broccoli about 900 ORAC units. But 10g of this powder contains at least 8000 ORAC units! Some of the ingredients it contains are: Organic Barley Grass Juice Powder, Chlorella, Organic Spirulina, Alfalfa Concentrate, Organic Carrot Juice Powder, Organic Broccoli Juice Powder, Organic Spinach Juice Powder, Milk Thistle Extract, Organic Red Beet Root, Organic Aloe Vera Leaf Powder, Pomegranate, Green Tea Extract, Organic Atlantic Kelp Powder AND SO MANY MORE!
  • Goji Berries, 28 g–> Goji berries are one of the most nutrient-rich foods on earth. It is a vegetarian form of protein, packed with essential amino acids, rich in vitamin A and a good source of vitamin C. They possess over 20 trace minerals and vitamins including zinc, iron, phosphorus, riboflavin (B2), vitamin E as well as carotenoids, including beta-carotene.
  • Colon Cleanse/High Fiber, 7 g–> Psyllium seed husks are the active ingredient in this cleansing product. Soluble fiber from foods such as Psyllium Husk may reduce the risk of heart disease. A serving of Colon Cleanse supplies 5 grams of the 7 grams of soluble fiber from Psyllium Husk.
  • Wild Blueberries, 1/4 cup–> These sweet berries contain antioxidants as well as anti-inflammatories. These natural substances is believed to protect against disease and promote healthy aging.
  • Bee Pollen, 1 TBS–> Pollen contains over 5,000 enzymes and co-enzymes. It’s denser than protein than any animal source. It contains vitamin A, B, C, D, E, selenium, lecithin and powerful phytochemicals. Some of the health benefits are increase in energy and stamina, weight loss/appetite suppressant, antibiotic, help with allergies, asthma, sexual function, impotence, infertility, chronic fatigue, prostate diseases, menopause, it’s an immune system booster, helps with anti aging, longevity and recovery from chronic illness.

You can adjust your smoothies however you want but this is a great base. You can add: coconut, coconut juice, kale, peaches, strawberries, raspberries, papaya, guava, mango, carrots, carrot juice, vanilla, maca, cacao powder, agave nectar,  almond milk…

 I actually blend the banana (It normally is frozen but I ran out of bananas and had to run to the store to get some), berries, water, and ice first. When the bananas are frozen it takes more time to blend it and I think the consistency turns out better when these are blended first.

From left to right: Goji berries, Bee Pollen, Colon Cleanse Powder, Green Powder

Blend it all together and drink up!


4 Responses

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  1. Averie (LoveVeggiesAndYoga) said, on January 13, 2010 at 9:27 pm

    Oh your smoothie sounds great!
    I am with you on the soy, too. I really try to avoid it. I am not totally anal if I have some, but don’t go out of my way to get it, either 🙂

    Enjoy the balls and holes and comment to me if you make some!

    • muddyfootsteps said, on January 13, 2010 at 10:03 pm

      I wish soy was better for our bodies 😦 It stinks because I work at Starbucks and can make free drinks and my only non-dairy option is soy. We actually use to have almond milk and organic milk.

  2. Moj said, on January 14, 2010 at 2:17 am

    Sounds soooooo delicious!!

  3. Eloisa said, on January 23, 2010 at 12:34 am

    I’m going to have to try this soon!

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