This is my favorite breakfast smoothie. (Not my wife’s; of course, she prefers my smoothie with chocolate in it.) Before this delicious elixir touches my lips, I can sense the incredible health it provides just by looking at it. Drinking Kale Yes! kick starts my day and allows me to check off servings of greens, fruit, flax, and spice from Dr. Gregor's "Daily Dozen" list.
My Recipe
-2 packed cups of fresh Tuscan kale
-1 cup of frozen mangoes
-1 cup of ripe frozen peaches
-1/4 cup of fresh minced ginger
-1 peeled lemon
-4 to 6 cups of cold water
-3-4 tablespoons of honey
-2 teaspoons of Spirulina
-4 tablespoons of flaxseed
-3 tablespoons of Chia seeds
Instructions
You need a high-power blender to make smoothies with frozen produce. (I use a Vita-Mix, but whatever device you prefer is fine.) Rinse and then pack the kale in the bottom of the blender. Next, add the frozen fruit. Then, put in the lemon, ginger, Spirulina, seeds, water, and honey. Blend and Bon Appetite! As you will see if you continue reading this blog, this smoothie has a lot going for it.
Nutrtitional Facts for Those Who Just Gotta know
Kale is nutritional powerhouse. Nero di Toscana (Brassica oleracea, also known as Tuscan kale, lacinato kale, or dinosaur kale) is my favorite variety because it tastes better and really grows well on my farm. Most important, it is a great source of dietary fiber. It has many minerals like copper, calcium, sodium, potassium, iron, manganese, and phosphorus. According to Jared R. McKinley, guest commentator on DrWeil.com, a single cup of this super food provides more than 100 percent of the daily value of vitamins K and A, 88 percent for vitamin C, and is a source of cancer preventing organosulfur compounds. These nutrients play several important roles—namely they support vision, the immune system, healthy vital organs, build bones and teeth, and support the growth and repair of skin, cartilage, tendons, ligaments, and blood vessels. Kale also has anti-inflammatory properties, detoxification benefits, and is critical for digestive support. If I were forced to choose just one green for ultimate health, it would have to be this guy. Got Kale!
Mangoes & Peaches—Oh, so delicious! Nutritionally speaking, fruits add fructose, or healthy sweets. This is important because restriction sends my body the wrong signals (i.e., I’m starving). For me taste and satisfaction play a crucial role in my diet. In essence, it gives me the wow factor, which allows me to stick with healthy eating for the long haul. Nonetheless, fruits also have impressive lists of vitamins and minerals with many benefits to our health. For instance, one cup of mango has 12% RDA of our daily fiber; no cholesterol, sodium, or fat; 35% of the vitamin A RDA; 100% RDA of vitamin C; and only 100 calories. With an impressive list of more than 20 vitamins and minerals, it certainly has claim to the title of super fruit. Our next ingredient, the peach, has only around 70 calories, 3 grams of fiber in one cup, and more vitamins A & C.
Flaxseed and Chia are this smoothie’s dynamic duo. Flaxseed has good fat, the Omega-3 essential fatty acids. Most modern diets are woefully low in these good guys. These tiny seeds have an impressive list of other benefits of which I’ll only list a few: they’re high in antioxidants (Lignans), high in fiber and low in carbs (which is great for digestive health), and they’re packed with other beneficial nutrients (vitamins B1 and 6, Manganese, Magnesium, phosphorous, and selenium). Chia seeds are great too because they deliver a lot of nutrients with very few calories. They have the same impressive list of nutrients found in flaxseed plus calcium and loads of fiber.
Ginger, Lemon, and Honey—my spices and sweeteners. Ginger has a lot going for it. Gingerol, a substance with powerful anti-inflammatory and antioxidant properties, has an impressive list of medicinal qualities. It is a natural treatment for many forms of nausea, reduces muscle pain and soreness, and lowers blood sugars. It may improve heart disease risk factors, fight infections, prevent cancer, lower cholesterol, and improve brain function. Whew! Add lemons and you benefit from more fiber, vitamin C, minerals, and essential oils. There are some indications from research that show how eating lemons might help lower the risk of heart disease, cancer, and kidney stones. Honey, you’re so sweet. Adding this to the recipe disqualifies my smoothie as vegan. If that’s an issue, use your own favorite sweetener. For me, honey gives this smoothie a real buzz. There are many ways humans use honey. Which are scientifically accurate is up for debate. Here are only a few ways I discovered it’s being used:
•Help with allergies, sleeping, scrapes and burns, herpes, hangovers, and gum disease
•Boost in energy, memory, the immune system, and libido
•Treatment of sinus infections, dandruff, and acid reflux
Spirulina sounds a lot better than pond scum, but that is what this blue-green algae actually is. Originally harvested by the Aztecs from Lake Texcoco, it has a long history as a super food. Depending on the variety, one three gram serving of Spirulina contains the following according to the label on my source: 60% protein; vitamins A, K1, K2, B12; iron, manganese and chromium; health-giving phytonutrients such as carotenoids, GLA, SOD, and phycocyanin; 2800% more beta-carotene than carrots; 3900% more iron than spinach; 600% more protein than tofu; and 280% more antioxidants than blueberries. Incredible! Among its proven health benefits are that it eliminates Candida, lowers blood pressure and cholesterol, reduces chance of stroke, detoxifies the body of heavy metals (especially arsenic), boosts energy, and speeds up weight loss.
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