Go Girl! Green Smoothie Recipe

 

This delicious, sweet, and simple smoothie is packed full of nutrients and will give you an extra boost of energy and motivation in the morning. Containing lots of leafy greens and delicious fruits, this blend tastes as good as it is healthy. You won’t even notice that you are taking in DOUBLE the recommended vegetable intake for the day, but you’re sure to reap the health benefits! 

 

Servings: 3

Serving Size: 2 Cups

Prep Time: 10 Minutes

Processing: 45 seconds

 

Ingredients: 

  • 1 cup of water 
  • 2 cups of green grapes 
  • 1 cup of pineapple chunks 
  • 1 ripe banana, peeled 
  • 4 cups of fresh spinach, packed 
  • 1 cup of ice cubes 
  • OptionalAdd 1 scoop of your favorite protein powder for additional protein! 

 

Pro Tip: Purchase frozen fruits and vegetables! They last longer, they are cheaper, and freezing can preserve nutrient value. 

 

Directions:  

1. Place all ingredients into a blender, in the order listed above, and secure the lid.

2. Start the machine, slowly increasing the speed.

3. Blend for 60 seconds, occasionally stopping and pushing the ingredients down, if needed. 

4. Fill up your cup and drink up! 

 

Nutritional Information per 1 Cup: 

70 calories, Total Fat 0g, Cholesterol 0g, Total Carbohydrate 17g, Dietary Fiber 2g, Sugars 12g, Protein 1g 

 

The Science:  

Green Grapes

    Two cups of grapes provides more than half of the recommended daily intake for vitamin K, a fat-soluble vitamin vital for blood clotting and healthy bones. Grapes are also a great source of vitamin C, a powerful antioxidant necessary for connective tissue health and collagen production.

     

    Spinach

    Spinach gets its dark green color from having high level of chlorophyll and health-promoting carotenoids. These phytochemicals have anti-inflammatory and antioxidant properties, and are especially beneficial for eyesight, helping to prevent macular degeneration. Spinach is renowned for its ability to restore energy, increase vitality and maintain bone strength.

     

    Pineapple 

    Delicious and sweet, this tropical fruit is rich in vitamins, enzymes and antioxidants. They boost the immune system, build strong bones and aid indigestion. Pineapples contain high amounts of manganese, which is important for antioxidant defenses, along with thiamin, a B vitamin that assists in energy production.

     

    Banana 

    Bananas are famous for their richness in potassium, which maintains fluid levels in the body and regulates the movement of nutrients and waste products in and out of cells. Potassium helps muscles contract and nerve cells respond. It keeps the heart beating regularly and can reduce the effect of sodium on blood pressure. 

     

    References:

    1. Office Of Dietary Supplements - Vitamin C. 2020. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional 
    2. Lewin, J.BBC Good Food. 2020. https://www.bbcgoodfood.com/howto/guide/ingredient-focus-spinach 
    3. Szalay, J. livescience.com. 2020. https://www.livescience.com/45487-pineapple-nutrition.html 
    4. Ware, M. Medicalnewstoday.com. 2020. https://www.medicalnewstoday.com/articles/271157#potassium