Green smoothies might be your answer to adding vitamins & minerals quickly & easily into your diet.
Many of us have a tendency to focus on our intake of macronutrients (the carbohydrates, proteins and fats) and ignore the power of micronutrients. These vitamins and minerals are crucial to the healthy functioning of our bodies, as well as balanced mental health.
Micronutrients, which include vitamins and minerals, are necessary for our bodies to function properly. Vitamins are essential for energy production, immune function & blood clotting while minerals play an important role in growth, bone health & fluid balance. These are functions that can’t be satisfied just by the consumption of enough calories and macronutrients.
The health effects and symptoms of long-term deficiencies vary depending on the particular nutrient. However, some deficiencies are more common than others. In Australia deficiencies of vitamin A, B12, D, iron and calcium are common.
Why aren’t we getting enough vitamins and minerals?
While the medical consensus is that adults can get all that they need while eating a balanced diet, the reality is that most people struggle with maintaining this healthy lifestyle in today’s fast-paced day and age. However, that is not the only issue which may be preventing you from getting all the necessary micronutrients.
Conditions such as leaky gut syndrome & the presence of the MTHFR gene can make the absorption of micronutrients more challenging.
One possible solution to adding more micronutrients to your diet could be adding a green smoothie to the mix.
Smoothies are super simple and can be adapted to your tastes. They can be a quick & convenient source of vitamins & minerals.
By prepping & freezing ingredients in portion sizes while they are in season to use later when they are not so abundant, we are able to harness their wellness properties all year around.
The other reason I prefer to portion & freeze most of my ingredients, is so I don’t need to add ice. This way the smoothie is more nutrient dense, smoother and creamier in texture.
Vegetables to choose from
Spinach
Kale
Nettle leaves (Blanched)
Dandelion leaves
Swiss chard
Romaine lettuce
Beet greens
Chickweed
Carrot tops
Cucumber
Zucchini
Celery tops
Parsely
Fruits to choose from
Avocado
Lemon
Mango
Pineapple
Blueberries
Raspberries
Oranges
Grapefruit
Bananas
(Please note if you use dark fruits such as berries, this will change the colour of your green smoothie, it will be more brown then green)
Liquid Ingredients
Almond Milk
Coconut Milk
Any percentage of dairy milk
Rice Milk
Oat Milk
Cashew Milk
Coconut Water
Smoothie add ons
Maca powder
Ground flaxseed
Bee pollen
Tips:
Try to not add to much fruit as this adds unnecessary sugar that you do not need. The greener with herbs and vegetables the better.
When making a green smoothie, it’s important to always add the liquid ingredients into the blending container first. This ensures the other ingredients don’t get stuck under the blades! It also creates a vortex that pulls everything into the blades for a smooth blend.
Then you would add your frozen greens of choice on top of the liquid
Then add the fruit & add ins
Putting the frozen fruit on top of the greens helps push all the leaves into the blades and prevents them from sticking to the sides.
Now go and have some fun experimenting!!!
Until next time, get out there & enjoy the little things in life.
Remember to love your guts like l love your guts!
