I’m literally glowing this week and feeling full of the joys of spring. Anyone else loving the sunshine here in the UK this week?
It really does feel like spring is awakening; the green leaves are working their way back and the cold days of winter are ready to bid a farewell, and I’m completely okay with that….. Yep see ya next year winter.
Green Glowing Smoothie
It also gives me an excuse to start whipping up some delicious sunny vibe breakfasts and smoothies as I always feel so much more motivated when the sun is shining and this green glowing smoothie is perfect for kick starting some vitality back into our bodies.
One of my favourite ingredients to add to smoothies for easing digestion is Kale. Kale is made from fibrous materials, and like most leafy greens, it’s great for aiding in digestion and elimination of toxins.
It’s also one of the most nutrient dense foods on the planet and is loaded with antioxidants and one of the best sources of Vitamin K which is important in blood clotting and aiding bone formation.
You need around 90mg a day of Vitamin K and because it’s a fat soluble vitamin your body stores this vitamin, unlike water soluble vitamins which are flushed out during the day. Other excellent sources of Vitamin K include broccoli, soybeans, and peas and basically any dark leafy vegetable you can get your hands on.
This Green Glowing Smoothie also has an abundance of Vitamin C which helps build up your resistance to infection, is important in the formation and support of healthy tissue and cells and is important in healing wounds and fractures of bones. It also helps in the absorption of iron.
There’s always been a bit of conflict in my house when my husband makes a green smoothie (I shouldn’t whinge really – I’m pretty lucky that he knows how to use the smoothie maker and makes the effort) BUT for a while he insisted on cooking the spinach first (GASP) I know, sometimes there’s just no telling someone, UNTIL we had a breakthrough and I finally got through to him that Vitamin C is a water soluble vitamin.
What the heck is a water soluble vitamin?
So glad you asked….. Water soluble vitamins are Vitamin C and Vitamin B and they’re both easily destroyed by oxidation and heat. In fact up to 50% of their nutrient value is lost during cooking and particularly if the water in which they’re cooked in is then discarded. The loss is even greater if the food is cooked in iron or copper utensils too.
So if you can; try to eat raw (completely washed of course) add raw to your smoothie and don’t be afraid to use frozen vegetables and fruit as they’re frozen so quickly from the time they’re picked that little to not nutrient value is lost.
When pregnant you need around 80mg of vitamin C a day and if you’re lactating then you need to up this amount to 100g a day. Not only does Vitamin C help in boosting our immune system and fighting the free radicals it also reduces your risk from iron deficiency anaemia in pregnancy. ⠀⠀
Vitamin C is crucial for your baby’s development aiding in the production of collagen which helps to support normal growth, bone strength and skin and tissue repair. Because it is a water soluble vitamin we don’t hold on to it, so try to include Vitamin C rich foods throughout the day.
Instead of reaching for the shop stuff which has gone through a myriad of processes before it reaches your fridge ( side note; shop bought juices contain no fibre, are high in sugars and not your friend) instead try juicing up some fresh citrus fruits in the morning and adding to a glass of filtered water, followed by a bowl of fresh strawberries as a mid afternoon snack with some steamed broccoli on your plate with dinner.
Green Glowing Smoothie
- Smoothie maker or blender
- 1 small banana
- 1 cup spinach
- 1 cup kale
- 1 tbsp. almond butter
- 2/3 cup 150ml coconut water
- 1 scoop 25g vanilla protein powder, optional / for vegan use pea protein
- Add all the ingredients to your smoothie maker and blend on high until smooth. Serve immediately.