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Smoothies Archives - Phruitful Dish

Tag: Smoothies

Why I Drink 1 Green Smoothie A Day

Six reasons why I aim to drink one green smoothie a day, plus my go-to recipe.

Why I LOVE green smoothies:

There are countless reasons why incorporating more vegetables, especially leafy greens, in our diets can positively influence our health.  I find the simplest and quickest way to increase my vegetable intake is by blending greens and taking them with me on-the-go. Here are some of the reasons I aim for one green smoothie a day:

1) Increasing fruit and vegetable consumption (leafy greens in particular) helps prevent heart disease.

2) Green vegetables contain compounds that support our immune system.

3) Greater leafy green consumption has been associated with lower rates of type 2 diabetes.

4) Spinach can help stabilize blood sugar levels. 

5) Kale provides greater calcium absorption than milk.

6) Fruit and vegetable consumption decreases the risk of cancers of the stomach, esophagus, lung, oral cavity and pharynx, endometrium, pancreas, and colon.

Vegan Green Ginger Spinach Smoothie

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Basic Green Smoothie:

  • spinach
  • avocado
  • banana
  • fresh ginger
  • nut milk
  • ice
  • optional add-ins: vegan protein powder, matcha tea, ground flaxseed, vitamin and mineral powders 

The full recipe for this green ginger goddess smoothie can be found in my vegan eBook: Cooking with Compassion – 30 Vegan, Gluten-Free Recipes to Nourish Ourselves, Our Families & Our Planet 

Ginger Goddess Green Smoothie (Vegan, Low-Glycemic, Anti-Inflammatory)

PCOS POWERS:
  • spinach = anti-inflammatory, low glycemic index, anti-cancer effects, excellent source of iron, magnesium, & calcium, avoid large amounts if prone to kidney stones or taking blood thinners
  • fresh ginger = anti-inflammatory, may help decrease fasting blood glucose and HbA1c
  • avocado = anti-inflammatory, low glycemic index, high in fiber, may help lower LDL “bad” cholesterol and maintain normal serum total cholesterol levels, contains glutathione which has anti-carcinogenic properties and may boost immunity

PIN FOR LATER:

Green Ginger Goddess Smoothie (low glycemic, anti-inflammatory)

For more delicious smoothies packed with antioxidants check out this post.

Green Ginger Goddess Smoothie (low glycemic, anti-inflammatory)

Avocado Spinach Smoothie Bowl (Stress-Buster)

Is this a smoothie or a salad? You decide!

Call me a rebel but I like eating salad for breakfast. Spinach is the featured ingredient in this smoothie bowl because it is a champion at providing many vitamins and minerals including the following inflammation-fighters: vitamins K, A, C and B6. It’s also an excellent source of folate, magnesium, and calcium. I included vitamin C-rich strawberries to help with iron absorption (if you are trying to boost your iron intake, greens like kale and swiss chard may be more beneficial than spinach). Most uniquely, spinach contains various plant compounds including kaempferol, which has been shown to reduce the risk of cancer, and nitrates, which have been shown to decrease blood pressure.

Avocado is the other green superfood featured in this breakfast bowl. A meta-analysis published earlier this year concluded that including avocado in our diets can assist in lowering total cholesterol, LDL cholesterol and triglyceride levels. Also, its omega-3 content can help lower inflammation.

spinach avo smoothie bowl 4

P.S. This smoothie bowl is banana-free! Previously, frozen bananas were my not-so-secret ingredient for achieving a thick consistency, however, in an effort to decrease my banana consumption I have discovered dairy-free yogurt makes a great alternative. Do you have other ideas for replacing frozen bananas? Let me know in the comments below!

The full recipe can be found in my vegan eBook: Cooking with Compassion – 30 Vegan, Gluten-Free Recipes to Nourish Ourselves, Our Families & Our Planet 

spinach avo smoothie bowl side view

spinach avo smoothie bowl long

PCOS Powers:

  • spinach = anti-inflammatory, low glycemic index, anti-cancer effects, excellent source of magnesium & calcium, avoid large amounts if prone to kidney stones or taking blood thinners
  • avocado = anti-inflammatory, low glycemic index, high in fiber, may help lower LDL “bad” cholesterol and maintain normal serum total cholesterol levels, contains glutathione which has anti-carcinogenic properties and may boost immunity
  • plant-based protein = helps decrease high cholesterol, manage blood sugar levels, helps build lean muscle mass
  • low glycemic fruits (plums and strawberries) = help maintain blood sugar levels

Avocado Spinach Smoothie Bowl (Vegan, Gluten-free)