WeeklySA_AdminENERGY: A green smoothie combining spinach and fruit can provide some serious health benefits…
By Tiffany La Forge
Green smoothies are one of the best nutrient-dense drinks around — especially for those with a busy, on-the-go lifestyle.
It’s not always easy to get the daily 2 1/2 cups of fruits and vegetables that the American Cancer Society recommends to prevent cancer and disease.
Thanks to blenders, you can boost your fruit and veggie intake by drinking them in a smoothie. Unlike juices, smoothies contain all that good fibre.
Smoothies that contain greens like spinach (or other vegetables) in addition to fruits are the best choice, as they tend to be lower in sugar and higher in fibre — while still tasting sweet.
Spinach benefits provides a generous amount of fibre, folate, calcium, and vitamins A, C, and K high in antioxidants proven to prevent oxidative damage promotes overall eye health and protects eyes from damaging UV light Spinach is one of the most nutritionally-dense vegetables out there. It’s low in calories, but high in fibre, folate, calcium, and vitamins A, C, and K.
It’s also rich in cancer-fighting antioxidants and plant compounds. It’s a great source of lutein and zeaxanthin, which are antioxidants that protect the eyes from damaging UV light and promote overall eye health.
Try it: Blend spinach with other delicious fruits and vegetables to make a green smoothie that’s full of fibre, healthy fats, vitamin A, and iron at only 230 calories.
Avocado makes this smoothie creamy while adding a healthy dose of fat and more potassium than a banana. Bananas and pineapple naturally sweeten the greens, while coconut water provides hydration and even more antioxidants.
Recipe for Green Smoothie
Serves: 1
Ingredients
1 heaping cup fresh spinach
1 cup coconut water
1/2 cup frozen pineapple chunks
1/2 banana, frozen
1/4 avocado
Directions
Blend the spinach and coconut water together in a high-speed blender. When combined, blend in the frozen pineapple, frozen banana, and avocado until smooth and creamy.
Dosage: Consume one cup of raw spinach (or 1/2 cup cooked) per day and start to feel the effects within four weeks.
SIDE EFFECTS
Spinach doesn’t come with serious side effects, but it can reduce blood sugar levels which may be a problem if you’re taking medications for diabetes. Spinach may also be risky for people with kidney stones.
Always check with your doctor before adding anything to your everyday routine to determine what’s best for you and your individual health. While spinach is generally safe to consume, eating too much in a day could be harmful. Source – Healthline.
Keep wintry chills at bay with warm vegetables
CUSHION: Seasonal winter vegetables, such as roots and winter greens, are at their best at this time of year…
By Own Correspondent
When shopping for vegetables in winter, remember the golden rule – shop with the season and know which vegetables to get.
When the temperature drops and it starts getting colder, and that sun starts setting earlier, you know the mid-year slump is upon you, so it’s time to bring out the big guns. You know that people around you may, at some point, become susceptible to the winter cold. And that is even more reason to eat well, and where winter vegetables come into their own.
Seasonal winter vegetables, such as roots and winter greens, are at their best at this time of year – full of flavour, nutrients including vitamins C, A and K, plus fibre, that support a healthy gut and immune system during the coldest months of the year.
When you’re choosing them, look for the freshest vegetables you can find. Head to a farmers market, a street market or your local reliable store, knowing the vegetables will taste better as well as be more nutritious. The smaller guys tend to provide prime vegetables at bargain prices.
As a general rule of thumb, root vegetables should feel firm to the touch and look unblemished; if they look sad and wrinkled and feel soft, then don’t buy them. Leafy greens, such as spinach, should be a lovely green colour; avoid those that are brown or droopy around the edges. Some amazing vegetables that won’t break the bank, will provide you with a healthy immune system and can create tasty fabulous recipes include:
Brinjal (aubergine), beetroot, broccoli, Brussel sprouts, cabbage, cauliflower, celery, chives, courgettes, green beans, leeks, mielies, mushrooms, peas, sweet peppers, and so much more.
But, if you are still not sure what to look out for on your next grocery shop, just check the vegetable section at the supermarket or farmers market and notice the abundance of certain vegetables.
Source: https://crushmag-online.com/seasonal-fruit-vegetable-chart-south-africa/
