5-A-Day Smoothie – Using Five Different Fruits and Veggies

Ingredients:

  • 1.5 cups organic baby spinach
  • ½ c. organic frozen mango
  • ½ c. organic blueberries
  • ¼ organic avocado
  • ½ organic orange
  • 1 Tbs.ground, organic flaxseed
  • ice

Directions:

  • Place the ingredients in a blender (spinach first), except for the orange.
  • Squeeze the fresh juice (and any pulp, if desired) from the orange over the ingredients in the blender.
  • Blend, starting on low, until the ingredients are combined. Increase speed to pulverize the ingredients to an even, smooth consistency.
  • Add as much ice as needed to reach your preferred smoothie texture.

When your done blending, it should look something like this 🙂

Nutrition:

Makes 1 smoothie: 240 kcal, 8.8 g fat, 42 mg sodium, 39 g carbohydrates, 8.3 g fiber, 23 g sugar, 5 g protein. Bonus: smoothie contains five different fruits and vegetables!

Spinach

Due to the presence of many phytonutrients like flavonoids and carotenoids, spinach contains many compounds that function as anti-cancer and anti-inflammatory agents. Spinach is an excellent antioxidant source, with its abundance of vitamin C, vitamin E, beta-carotene, manganese, and zinc. Additionally, one cup of fresh spinach provides over 200% of the Daily Recommended Intake for vitamin K, making spinach very useful for bone health. As a dark, leafy green, spinach is also a good source of non-heme iron, the plant form of iron.

Mango

Mango is an excellent source of fiber and vitamin B6, and a good source of vitamin A and vitamin C. Minerals like potassium, magnesium, and copper are plentiful in mangoes. Additionally, antioxidants like quercetin, beta-carotene, and astragalin make mangoes a helpful way to combat things like heart disease, premature aging, cancer, and degenerative diseases.

Blueberries

Blueberries provide a low calorie, good to excellent source of vitamin K, manganese, vitamin C, and copper. They’re widely known for their strong phytonutrient content, including an abundance in anthocyanins (providing the blue hue) and flavonols. Blueberries offer a plethora of antioxidants, cardiovascular benefits, a low glycemic index, and even cognitive benefits, as evidenced by recent studies.

Avocado

Avocado is a strong source of fiber, vitamin K, folate, vitamin C, vitamin B5, potassium, and vitamin B6. Although high in fat, avocados are technically a fruit (sometimes called an alligator pear). In addition to cardiovascular health benefits, avocados also offer anti-inflammatory benefits, namely from phytosterols, antioxidants, and omega-3 fatty acids.

Oranges

Oranges are known for being vitamin C powerhouses – in fact, one glass of orange juice is more effective than a vitamin C supplement! Vitamin C is the most prevalent water-soluble antioxidant in the human body, which is why the vitamin C in oranges can help resist cancer, inflammation, and high cholesterol.

Additionally, vitamin C enhances the absorption of non-heme iron in the body, making orange juice pair perfectly with the spinach in this recipe!

Flaxseed

Flaxseed gets its healthy reputation mostly by containing omega-3 fatty acids, lignans, and fiber (both soluble and insoluble). It can help protect against cancer, cardiovascular disease, inflammation, diabetes, and hot flashes.

 

Sources:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43
http://www.organicfacts.net/health-benefits/fruit/health-benefits-of-mango.html
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=8
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=37
http://www.webmd.com/diet/features/benefits-of-flaxseed
 

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