Welcome back to the third chapter of the book. Hope you enjoyed the special detox smoothie!
Here’s starting Day 3 with a nutritious bang again.
With apple reducing the risk of developing cancer, hypertension, diabetes, and heart diseases, and banana providing essential minerals and vitamins such as potassium, calcium, magnesium, iron, folate, niacin, riboflavin, and B6 to kale as a good source of fiber, antioxidants, calcium, and vitamin K, this smoothie has covered it all for you.
It has ginger, which helps in relieving nausea, loss of appetite, motion sickness and pain, and coconut milk which takes care of the heart by lowering blood pressure and cholesterol helping in weight loss. This breakfast smoothie is undoubtedly an impeccable meal for you.
As you know, all you got to do is, repeat with us: Mix, Freeze, Blend, and Drink!
Ingredients you require:
- Kale - a handful
- Apple (deseeded) - 1
- Banana - 1
- Ginger (sliced or grated) - 1/2 teaspoon
- Coconut milk - 3/4 cup
Instructions to go about it:
Step 1. Add ingredients to the blender
- Start by pouring 3/4 cups of coconut milk in the blender.
- Chop an apple into pieces and add them to the milk.
- Chop the banana into pieces and add to the mixture.
- Add 1/2 teaspoon sliced/grated ginger to the blender.
Step 2. Add kale and blend all the ingredients
- Put a handful of kale into the blender.
- Close the lid of the blender and blend the ingredients together.
- Pour the smoothie into a glass after it is ready.
Serve the green smoothie to be devoured!
How is this energy boosting green smoothie good for your health?
- Increases energy: Vitamin B and Magnesium in Bananas help in metabolism.
- Improves digestion and prevents diarrhea: Bananas help in gaining nutrients, and apples and bananas are even part of the BRAT diet, which is recommended during diarrhea.
- Boosts immune system with the help of vitamin C found in kale.
- Strengthens bones as the smoothie is rich in calcium found in bananas. Also, vitamin K maintains strength, thus improving bone density and reducing the risk of bone fractures.
- Good for the heart as coconut milk lowers blood pressure and cholesterol levels of a human body. Potassium in bananas also helps muscles to contract and nerve cells to respond. It helps in keeping heart healthy and reduces the effect of sodium on blood pressure.
- Prevents cancer as vitamin C in bananas help combat the formation of free radicals known to cause cancer. High fiber intake is also associated with a lowered risk of colorectal cancer. Antioxidants and phytonutrients in apples also help to reduce the risk of developing cancer.
In kale, beta-carotene, vitamin C, and various flavonoids and polyphenols (all anti-oxidants) also help to prevent cancer.
- Improves eye health as carotenoid compounds, lutein and zeaxanthin, are rich in beta-carotene.
- You should use any one frozen fruit to make smoothies chilled.
- Liquid in first, then fruit, then greens. Again, add water as needed to get things moving.
- Smoothies taste best when chilled. Add chunks of ice after the smoothie is prepared.
If you froze the smoothie ingredients a night before, you might want to keep it outside for a while at normal temperature to de-freeze it.
- To make smoothies sweet, you may even add honey/maple syrup/sugar.
- If you want to substitute any fruit in the smoothie, feel free to do so.
- Smoothies last a day while refrigerated.
- For best digestion, enjoy smoothie on an empty stomach.