I am a firm believer we should try our best to get as many essential nutrients as possible from whole foods and only supplement as a safety net. I’ve been hooked on this smoothie for months now. It’s got all 3 macronutrients but more importantly micronutrients! Micronutrients are a category that includes vitamins, minerals and phytonutrients (plant nutrients) like antioxidants. There are many different types of plant nutrients and still more being discovered! These microscopic nutrients fight disease, reduce inflammation, and fuel our bodies. This smoothie packs some of the best disease fighting micronutrients all together! I’ll highlight a few!
BROCCOLI SPROUTS: Broccoli sprouts are baby broccoli and part of the cruciferous vegetable family, best known for their cancer fighting properties. Broccoli sprouts are high in sulforaphane (10 to 100 times more than full grown broccoli) which prevents DNA damage, reduces inflammation and aids in cleansing the liver. They do have a strong taste so if you’re new to green smoothies, you may want to start with a very small pinch!
KALE: Kale is another vegetable that falls into the cruciferous/cancer fighting family. BUT you have to chop, blend or chew these vegetables in order to activate the cancer fighting isothiocyanates! The cell wall has to be broken down by blending, chopping or chewing to cause the the chemical reaction where an enzyme called myrosinase converts glucosinolates to isothiocyanates (ITCs)! This is one reason why putting greens in your smoothies is a good idea! Especially if you are someone who doesn’t chew your food well before swallowing.
BERRIES: Berries are one of the most antioxidant rich foods; and their deep color gives it away! They are another disease fighting all star packed with fiber and so many other micronutrients! Remember to buy organic berries (frozen are fine!) because conventional berries have high levels of chemical pesticide residues on them.
MANGO: Mangoes are high in vitamin C which increases absorption of iron from the greens and is a building block for collagen formation in our bodies! No need to worry about the sugar in fruit, when it comes packaged WITH the fiber it does not cause an insulin spike! Fiber is what regulates sugar into your bloodstream, so choosing the whole fruit (not the juice) is important!
BRAZIL NUTS: There are not too many plant foods that are an excellent source of selenium but brazil nuts are one of them! There is evidence that excess supplemental selenium is linked to diabetes, high triglycerides, prostate cancer, cardiovascular disease, and impaired immune and thyroid function. Stick with the whole food source if possible! The fat from the nuts also increases absorption of antioxidants from the greens!
HEMP SEEDS: Hemp seeds are a complete plant protein, meaning they contain all 9 essential amino acids we need as humans and a good source of omega-3 fats. Hemp is also one of the world’s most sustainable crops because it grows in nearly every climate and is used all over the world as a source of food, fiber, textile, paper and even fuel!
CHLORELLA: Chlorella is a nutrient dense freshwater green algae and one of the only known plant sources of bio-available vitamin B12. It also aids in the body’s natural detoxifying process.
micronutrients green smoothie
serves 1-2
ingredients
1 cup unsweetened almond milk (or plant milk of choice)
1 ripe banana
1 cup chopped mango (I use frozen)
3/4 cups organic raspberries or strawberries (I use frozen)
2 medjool dates, pitted
2 brazil nuts
2 tablespoons hemp seeds
pinch – 1/4 cup of broccoli sprouts
1-2 large leaves of organic kale
chlorella or spirulina (optional)
directions
place all ingredients in high powered blender and blend until smooth. enjoy right away (green smoothies tend to get funky if you let them sit too long)
*if you do not like super cold smoothies and you are using frozen fruit, thaw the fruit out in advance or use a combination of room temperature and frozen fruit.
