Island Green Summer Smoothie
Ah…the summer. A time to be in the Sun, blessing our skin with its glowing rays. As gorgeous as this may sound, sweat is guaranteed to make its appearance.
No worries! I have something for you that will rehydrate, replenish, please the palate and nourish your health.
Nothing says the tropics like pineapple, bananas and coconut water combined! This smoothie is green for its delicious kale, each ingredient high of nutrients:
Kale: Touted as the popular cruciferous in the health scene, kale has been enjoy since the Middle Ages! The vegetable is anti-inflammatory and contain anti-viral and anti-bacterial properties.
That’s not all. The amazing fact about this leafy green is its capability to reprogram cancer cells so that they die off and prevent tumor formation. Not bad for a powerful leaf!
Pineapple: The sweet and delicious tropical fruit that always conjures up images of a Polynesian luau. This fruit pretty much treats everything from stomachaches to allergies. The fruit has an amazing 131 perfect content of Vitamin C (2).
In addition to its high vitamin count, it has the ability to reduce inflammation and help the body to fight off free radical damages. This fruit is also high in fiber- the stuff needed to lower your risk of colorectal cancer.
Banana: Bananas are great for their quick pick-me-up for energy after a workout or during that afternoon slump. At just 100 calories, bananas provide the richest sources of potassium and it acts like an electrolyte promoting circulation in the body.
Potassium is useful to prevent high blood pressure and decrease the risk of strokes and heart disease (3). Banana has fiber, about 3 grams of it and is beneficial towards preventing constipation.
Coconut Water: My favorite go-to! The water from coconuts has been consumed in tropical countries for centuries. In an emergency situation, it has been used for IV hydration due to its high electrolyte content.
The coconut water aids in boosting energy, relaxing muscle tension, and assist in weight loss (4). It is refreshing and a safe beverage for most people. However, people with kidney disease should limit their consumption of it due to the high potassium level.
Chia seeds: The Aztec relied on them. In the Mayan language, “chia” means strength and these seeds were considered fuel. Recent research of the seeds proved that these babies are ultra beneficial to our bodies than originally realized.
The seeds promotes anti-aging properties, promotes healthy skin, build stronger muscles and bones, and support heart and digestive health. They are also rich in fiber, omega-3 fats, vitamins, minerals and protein (5). Since these are high in fiber, start gradually- this recipe only uses a pinch or 1/8 of a teaspoon.
What is great about this recipe is that it takes less than 10 minutes to whip up and it is great for breakfast or a snack replacement. It is the perfect, hydrating drink for the island summer vibes!
The Island Green Summer Smoothie
1 cup green kale
1/4 cup frozen pineapple, sliced in quarters
1/4 cup of banana slices
1/2 to 1 cup coconut water
A pinch of chia seeds for topping
Add all ingredients to your high-speed blender and blend until smooth. Sip this under the sun! Cheers!
If you have tried this smoothie recipe, comment below if you enjoyed it! Then, share with your family and friends!
(1) NCBI. The importance of the ratio of omega-6/omega-3 essential fatty acids. https://www.ncbi.nlm.nih.gov/pubmed/12442909
(2) NCBI. Vitamin C and immune function. https://www.ncbi.nlm.nih.gov/pubmed/19263912
(3) NCBI. Potassium and Health. https://www.ncbi.nlm.nih.gov/pubmed/23674806
(4) Nutrition and You. Coconut Water Nutrition Facts. https://www.nutrition-and-you.com/coconut-water.html
(5) NCBI. Phytochemical profile and nutraceutical potential of chia seeds. https://www.ncbi.nlm.nih.gov/pubmed/24811150