BANANA CHIA SPINACH SMOOTHIE
Serving : 2
A smoothie serves as a snack to help get you through the day, or can be used to replenish energy and nutrient stores after a tough workout. In addition to their virtually limitless versatility, smoothies allow you to consume several servings of vegetables and fruits in one sitting. A smoothie made with banana and spinach provides your body with several essential nutrients, and offers a number of health benefits.
Smoothies are the best way for me to pack in plenty of nutrients and do it under 5 minutes so you can grab a glass and run out the door or drink them on my way to the meeting with Swell water bottle full of a smoothie. It’s my favorite way to start the day and I think you’re going to love this one!
One of the health benefits of consuming spinach and banana smoothies is increased vitamin K intake. Vitamin K plays an essential role in early wound healing — it triggers the aggregation of blood cells, called platelets, into blood clots and stops bleeding at the site of injury. Make your smoothie with 2 cups of raw spinach to add almost 290 micrograms of vitamin K — more than twice the 120 micrograms recommended daily for men and more than three times the 90 micrograms recommended daily for woman.
A smoothie made with spinach and banana also provides potassium. An essential mineral, potassium facilitates muscle function and nerve communication, and also helps control your blood pressure. Both bananas and spinach serve as sources of the mineral. Each large banana added to your smoothie contributes 487 milligrams of potassium to your meal, while 2 cups of raw spinach provides an additional 335 milligrams, for a total of 882 milligrams — 17 percent of the recommended daily intake for adult men and women.
Bananas and spinach both contain beta-carotene, a yellow pigment that serves as a source of vitamin A. After absorption, your body splits each beta-carotene molecule into two vitamin A molecules, which it uses to maintain your immune system and retinas, as well as to help guide the development of newly produced cells. Men require 3,000 international units of vitamin A daily, while women require 2,333 IU. Making a smoothie with two cups of raw spinach and one large banana boosts your vitamin A intake by 5,713 IU, providing your entire day’s worth in one meal.
Further boost the nutritional value of your smoothies by adding extra fruit — a handful of strawberries adds flavor and also boosts your intake of vitamin C. You can also try adding texture to your smoothies by adding ground chia or flax seeds — the fiber in the seeds helps thicken the drink, and the omega-3 fatty acids in the seeds boost your intake of healthy fats.
- 1-2 ripe bananas
- 1-2 cups unsweetened almond milk or plain coconut milk.
- 1/2 cup mango (optional)
- 2 handful fresh spinach leaves
- 2-3 teaspoon chia seeds (20 min steeped in water)
- 1/2 to 1 walnut (soaked overnight in water) or 2-3 Fresh dates seedless.
Method / Directions :-
- Place everything in a high powered blender and blend for 2 minutes until smooth.
- Blend for about 1-2 minutes. If the mixture seems too thick to blend, add water accordingly!
- If you are looking to add milk to your, or your child’s diet, you can add milk instead.
- Divide and serve immediately.
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