Рецепт Green smoothies
I've already mentioned that oatmeal and salads are excellent delivery systems (vehicles) for protein, iron, fiber, and more. Another great way to get the nutrients that you need and to squeeze several servings of fruits and veggies into one meal is by making a smoothie. I'm not talking about Jamba Juice (although I have a special place in my heart for JJ since the company started in San Luis Obispo, CA, where I went to college). I mean a homemade version that is lower in sugar and healthier.
Have you ever considered adding lettuce or other greens to your breakfast? Or drinking a salad? Yes, I know that sounds a little freaky if you haven't tried it before. If you've never had a "green smoothie", I challenge you to give it a try! It tastes great and you'll be getting a ton of fiber, antioxidants, and phytonutrients.
Here's a basic green smoothie recipe to get you started.
Beginner's Green Smoothie
Makes 1 large or 2 medium servings
- 1 orange, peeled and quartered
- 1 banana, peeled
- 2 cups raw spinach
- 1 serving of your favorite protein powder (I use Vega Smoothie Infusion)
- ~1/2 to 1 cup water (start with 1/2 cup and add more, if needed, to reach the consistency that you prefer)
- 1 cup ice
- Agave nectar to taste (~ 1 Tbsp)
1. Place all ingredients in blender and blend until smooth.
If you are new to green smoothies and decide to try this, let me know how it goes!
Resources:
For additional recipes and to get some great ideas on what additions you can add to your smoothies (e.g. maca, chlorella, etc.), see these resources:
1. Others' recipes: The Green Monster Movement
2. A whole book of green smoothie recipes along with anecdotes from people who have experienced huge benefits from consuming them daily: Green for Life by Victoria Boutenko
3. Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life: Thrive by Brendan Brazier