- Client Forms
- Hot Topics
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
Subscribe to Blog via Email
In January 2013 I realized I needed to do something to improve my health. I spent 2012 on maternity leave and often neglected taking care of my own health (sleepless nights and caring for a tiny human will do that!). Not to mention the many years before that where health was at the bottom of my list of priorities. Luckily, I discovered Lisa's 30 day green smoothie challenge. The recipes were incredible and a green smoothie drinker was born! But I didn't stop there. Starting each day in such a healthy way led me to consult with a naturopath (it would have been Lisa if we were in the same city), do an elimination diet, and discover that I have sensitivities to wheat and milk. I changed to a whole foods-based diet (most of the time) and took up running. In the span of 8.5 months I went from being tired and sluggish on the couch (literally - I could run for one minute at a time before having to walk) to having enough energy to run the Detroit International Half Marathon. I actually RAN the whole thing! And I lost almost 60lbs along the way! Thank you, Lisa, for being my catalyst. Your challenge kept me interested in a new way of living and saved me! I continue to drink a green smoothie every day for breakfast. What a wonderful way to start each day!
Thank you thank you thank you!!!
Imogen Meloche Windsor, Ontario