Tropical Green Smoothie
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Raw, green smoothies are great for absorbing key ingredients from plant foods such as iron and calcium which are not highly absorbed by the body when the greens are cooked. For example, spinach contains a chemical called oxalic acid, which binds with iron and calcium and reduces the absorption of these important minerals. According to the Centers for Disease Control and Prevention (CDC), spinach should be eaten with vitamin C-rich foods to improve iron absorption. This recipe pairs raw spinach with fruits high in vitamin C (kiwi and mango) to help with the absorption process.
Color: I wanted to create something that looked good since we eat with our eyes first. Most green smoothies end up brownish so I selected mostly green ingredients for a bright green, vibrant smoothie.
Flavor: The frozen mango overpowers the flavor of the spinach so you won’t taste any gritty spinach. Plus, the tartness of the granny smith apple and kiwi and sweetness of the honeydew make it extra delicious.
Taste Test: I tried this one out on my husband and he was so surprised at how much he loved it. He wanted more after he downed his first glass… A great way to sneak raw spinach into your diet! Great in the morning for breakfast or as a post-workout/mid-day snack.
Health Benefits: Spinach has a high nutritional value and luckily fresh spinach is available all year. Not only is spinach low in calories, it is also a good source of essential nutrients such as vitamin A (which keeps eyes and skin healthy and helps to protect against infections) as well as vitamin C (which helps heal cuts and wounds and keep teeth and gums healthy).
- 1 cup frozen mango
- 1 kiwi
- 1 cup fresh honeydew melon
- ½ granny smith apple
- 2-3 cups of organic spinach
- ½ cup unsweetened almond milk
- Add ingredients to blender in the order listed above
- Puree in blender until fully incorporated (add ice if desired).
- To make it thicker, add more frozen mango (or to thin it out add more almond milk or even water)
- Enjoy immediately
Health Benefits of Spinach – More Details
One serving of raw spinach (1/2 cup) has only 5 calories and contains calcium and iron plus 60% of your daily vitamin A and 15% of your daily vitamin C. This recipe has 4-6 times the amount of raw spinach in one serving (depending on how much spinach you use and how many servings you consume).
Spinach Storage Tip
Fresh spinach should be dried and packed loosely in a cellophane or plastic bag and stored in the refrigerator crisper. If stored properly, it should last 3 or 4 days.
This entry was posted in smoothie and tagged breakfast, dairy-free, gluten-free, green smoothie, raw, vegan
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