How nutritious and delicious is the Sweet Green Smoothie?

Are you looking for a healthy, refreshing smoothie to enjoy this summer? Well, you've come to the right place!

The Center for Health & Counseling's free cookbook Bruin Bites, offers nutritious and quick recipes at your finger tips through both a digital copy online and by paperback. For those interested in obtaining a paperback copy, please stop by our front desk to request one from one of our friendly staff!

Today's highlighted recipe is the Sweet Green Smoothie, from page 39. Here are the following ingredients and simple directions to make this smoothie in 5 short minutes!

Serving size: 2 servings

Equipment needed:

blender

measuring cups & spoons

Ingredients

1 medium frozen banana

1 cup spinach

1 cup kale

1 cup oatmilk

2 tbsp. flaxseed meal

2 tbsp. peanut butter

Directions:

Add all ingredients to a blender and blend until smooth! Add water until desired consistency.

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So what exactly are the nutrition benefits of this drink? This smoothie has a loaded amount of vitamins and minerals to help you stay strong and energized.

banana: 1 medium banana provides 422 milligrams of potassium. This mineral is critically important in heart health. Potassium-rich foods help manage your blood pressure by regulating sodium intake and relaxing your blood vessel walls. One banana also provides 3 grams of soluble fiber. It can help keep your cholesterol and blood pressure in check, and ease inflammation. Other health benefits of potassium include decreasing your risk of stroke and keeping your bones healthy as you age. Additionally, it can assist in preventing kidney stones.

spinach: 1 cup of spinach is rich in many nutrients including vitamin C, vitamin K, iron, folate, lutein and potassium. These vitamins and minerals serve many important functions to keep the body in good health. Spinach also helps in lowering blood pressure like bananas, and it can protect against age-related eye diseases, improve cognition and memory, boost one's immune system, and keep your bones and skin in good condition.

kale: 1 cup of kale is jam-packed with powerful antioxidants including beta-carotene and vitamin C. Antioxidants are substances that help counteract oxidative damage by neutralizing free radicals in the body. Oxidative damage is believed to be among the leading drivers of aging and many chronic diseases such as cancer. Furthermore, vitamin C works wonders in serving many vital functions for your body's cells, such as the synthesis of collagen, which is the most abundant structural protein in the human body.

oatmilk: Keep in mind that each brand of oatmilk will have a different mix of vitamins and minerals because some manufacturers may fortify the oatmilk with additional vitamins and minerals. In general, oat milk is high in nutrients including calcium, vitamin B12, phosphorous, riboflavin, fiber and protein. These nutrients aid in a range of bodily functions such as moving food and waste through the digestive system, managing cholesterol levels, keeping blood cells and nerves healthy, making energy and carrying out chemical processes.

flaxseed meal: Just 1 tablespoon of flaxseed meal per day is beneficial as it gives you the following nutrients: protein, fat, carbs, insoluble and soluble fiber, calcium, magnesium, potassium, phosphorus and folate. However, it's recommended not to eat more than 5 tablespoons of flaxseed meal a day because too much of it could possibly cause digestive system issues such as bloating, gas, abdominal pain, nausea or diarrhea.

peanut butter: 2 tablespoons of peanut butter is rich in several nutrients, minerals and vitamins such as protein, magnesium, phosphorous, zinc, niacin, and vitamin B6. These nutrients improves a person's heart health and also blood sugar levels. However an important note to make is that peanut butter should be consumed in moderation as it is high in calories, saturated fats and sodium.

Well that's a wrap! Try out the Sweet Green Smoothie at your earliest convenience - its natural sweetness and delicious flavor will send your taste buds to cloud nine!

sources: https://www.webmd.com/food-recipes/health-benefits-bananas, https://www.healthline.com/nutrition/10-proven-benefits-of-kale#TOC_TITLE_HDR_4, https://www.webmd.com/diet/health-benefits-spinach, https://www.medicalnewstoday.com/articles/oat-milk, https://www.asweetpeachef.com/benefits-of-flaxseed-meal/, https://www.medicalnewstoday.com/articles/323781