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Congratulations everyone! We are official in the latter half of the challenge! If that wasn’t exciting enough I made my favourite smoothie so far. As mentioned yesterday, I was challenged to add more greens from a wonderful supporter; she supplied me with a recipe to try. I tweaked it slightly because I wanted to add some different greens. This smoothie is my new go to! It was a wonderful plant-based protein source while keeping the calories and carbs manageable (182 calories, 35 carbs, 0 fat and 14g of protein). Here it is, please try it!
1 cup turnip greens
1 cup collard greens
1 cup mustard greens
1/2 cup coconut water
1 orange, freshly squeezed
As my ingredients were being stolen away to a two-year old chant of “my coconut water, mine”
I packed my blender full, full, full of greens and added the coconut water and orange juice.
Then I added the banana. It got really smooth and creamy and was a beautiful green colour green! And this smoothie received glowing reviews “I like it, yummy, so good, so good, more please”.
As mentioned, this smoothie is lower calorie yet still a great source of protein. How could this be? You will remember from an earlier post when I was writing about spinach I mentioned mustard greens! I promised I would write about them – do you remember why? Protein! This green is meeting our week one and week two challenge – protein and mixing up your greens.
Mustard greens are, you guessed it! The leaves of the mustard plant. They are a member of the Brassica family and are a cruciferous vegetable. There haven’t been many studies done on mustard greens alone, but there have been a number of studies on cruciferous vegetable with which mustard greens have been a part of. Mustard greens are an antioxidant, detoxifying and anti-inflammatory vegetable which all contribute to cancer prevention. They provide some of the highest concentrations of three powerful antioxidants: vitamin K, vitamin A and vitamin C. They are also a good source of manganese, folate and vitamin E. The antioxidants and sulfur-containing nutrients in mustard greens help boost detoxification activities in the body. Vitamin K and omega-3 fatty acids are two essential anti-inflammatory agents found in mustard greens; Vitamin K directly regulates the body’s anti-inflammatory system and Omega-3 fatty acids are important building blocks of the widely complex inflammation system in the body. Preventing chronic inflammation is essential in lowering cholesterol levels, reducing the risk of cancer, heart disease, arthritis and more. Mustard greens are a good source of dietary fiber, which promotes good colon health, regulates the metabolism and aids in digestion. Regular consumption of fruits and vegetables with high levels of vitamin A have been linked with strengthening the eyes and the prevention of macular degeneration. A good source of both calcium and potassium, mustard greens may help promote good bone health and help prevent bone diseases such as osteoporosis. This is a highly nutritious, low calorie foods that is high in dietary fiber which will help regulate the metabolism and maintain a healthy body weight.
Have you been able to add some new greens to your smoothie??
Tagged with: green smoothie challenge
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Working with Lisa and the Holistic You has been one of the best things I have ever done for my health. Lisa's compassion, kindness, knowledge and skill are incredible. I have learned so much from her that has helped me to not only lose and maintain healthy weight loss but introduce myself and my family to important changes in how and what we eat that will support us for a lifetime. Thank you, Lisa!!! You are the best!
Robin Young Groton, MA