Green Ginger Goddess Smoothie

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

Basic Green Smoothie:
  • 2 handfuls of organic spinach
  • 2 pieces of organic celery
  • 1/2 avocado
  • 1 chunk fresh ginger
  • 1/2 cup almond milk
  • ice

Add-ins for more substance, antioxidants, and flavor:

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
  • spirulina = anti-inflammatory, strengthens immunity, detoxifies liver, source of protein, beta-carotene, iron, selenium and zinc, may lower glucose levels and help manage diabetes
  • maca = source of B12, calcium, and iron, may increase well-being, decrease anxiety and depression, increase libido, and reduce symptoms of menopause
  • moringa = small studies have shown a minor decrease in postprandial glucose and HbA1c, may reduce inflammation, may help lower cholesterol

PIN FOR LATER:

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

Use code: PHRUITFULDISH for 20% off hemp protein powder by Ergogenics Nutrition

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!

Ingredients:

  • 2 handfuls of spinach (organic if possible)
  • 0.5 avocado
  • 0.5 cup dairy-free yogurt (I use plain or vanilla coconut milk yogurt)
  • 1 scoop plant-based protein powder
  • dash of liquid like almond milk for easier blending (less liquid = thicker smoothie and, therefore, less sinking toppings)
  • toppings: plum, strawberry (organic), cacao nibs, & spearmint

spinach avo smoothie bowl side view

How to:

  1. Plan and prep your toppings so they are ready for decorating.
  2. Blend spinach, avocado, and yogurt together using a blender or food processor.
  3. Add protein powder and liquid (only enough to blend completely).
  4. Pour (or scoop) thick smoothie into a bowl. TIP: If I want it colder I sometimes pop it in the freezer now for about 20 minutes as I get myself ready for the day OR place a few ice cubes at the bottom of the bowl. Sneaky, right?
  5. Decorate with toppings and admire your work of art.

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)

Use code: PHRUITFULDISH for 20% off hemp protein powder by Ergogenics Nutrition