In my previous post, I shared with you some of the amazing benefits of marine phytoplankton. Now you can be inspired to use it at home in a GREEN PROTEIN smoothie!
If any of you have met me, you already know how excited I get about the nutrition density and energy contained within the delicious recipes I design. This smoothie is no exception. It is a powerhouse of protein and balanced “whole foods” nutrition and antioxidants for the neurological system and performance enhancement. It is built on good gut health and is great for detoxification of the body, cell and tissue recovery, repair and rejuvenation, bone density, your hair, skin and nails and hormone and blood sugar balance. It is also a blood builder, alkalizes the body, strengthens the heart, lowers bad cholesterol and is an overall immunity and cancer fighting addition to your life!
MANGO: I LOVE mangoes! They are full of cancer fighting antioxidants, enzymes for good gut health and they also have pectin (a soluble fiber) and vitamin C, which together can help to lower bad LDL cholesterol and help prevent colon cancer.
AVACADO: Actually a fruit, avocadoes are very high in fat, most of it being healthy “oleic” fat that is great for your heart, reduces bad “LDL” cholesterol and also helps to prevent inflammation and disease. Fat is important to help your body absorb vitamins A, D, E & K (your “fat soluble” vitamins) and other powerful antioxidants. They contain more potassium than bananas and some protein but more importantly, vitamin K, which is needed to absorb protein.
KALE: Kale is a cruciferous vegetable related to broccoli, cauliflower, etc., and is said to be one of the most nutrient dense foods on the planet. It is high in protein and vitamin K, which is needed to absorb protein. This makes the protein from kale more “bioavailable” to the body. It is high in fiber, potassium, calcium, vitamin C,sulfur and magnesium needed for healthy bones, skin, hair, and also for the immune and digestive systems. It contains OMEGA-3 healthy fats and is also said to be great for heart health and diabetes because of hormone and blood sugar stabilization. It is also a great source of folate, which is one of our most essential vitamins important for DNA synthesis and cell repair. The leafy greens have chlorophyll, which is what makes them green. Chlorophyll is as close to the molecular structure of human blood as anything on the planet. This makes it a blood builder. It binds to toxic metals and maybe even carcinogens to remove them from the body and therefore a powerful agent for detoxification. You are only as healthy as your blood! I like to compare chlorophyll to a “mini blood transfusion: :0)
There are at least 45 flavonoids in kale as well as carotenoids. These are very powerful antioxidants for immunity and to prevent oxidative stress and free radical damage to the body. They prevent inflammation, which is at the root of all disease.
It is important to note that kale contains goitrogens, which are naturally occurring compounds that may inhibit thyroid function so therefore may be a concern for individuals with thyroid conditions. My suggestion would be to replace the kale in this smoothie with other neutral leafy greens, like spinach.
DATES: Dates are a favorite addition to my day! Such a small way to get a huge energy burst! The fiber in dates may reduce the risk of abdominal cancer. Dates are high in calcium for strong bone density, iron, zinc and also contains vitamin K, which again, is a precursor for protein absorption. The potassium in dates is great for the nervous system and a healthy heart. Dates are a way to reduce bad LDL cholesterol and also contain selenium and sulfur. Selenium is a trace mineral, which is heavily involved in overall immunity by its activity with antioxidants and fighting against free radical damage and oxidative stress in the body. It decreases inflammation, which is at the root of ALL disease and even helps with your thyroid function and metabolism. Sulfur is the most interesting element to help with your muscles, skin, bones and many other bodily systems. It is great for fatigue, stress, pain cancer and even wrinkles! 😉
LEMON: I like to add lemon to almost everything! It is one of the most alkaline foods on the planet. An acidic body leads to all disease. Disease cannot live in an alkaline environment.
CHIA SEEDS: Although I feel that the term has been overused, I do think that chia seeds deserve the title “Superfood” and are a powerhouse of energy. They are a gluten-free, non-gmo, “whole grain”. They are full of antioxidants, high in essential amino acids and a good source of protein. They are high in calcium, magnesium and phosphorus for good bone health and fiber. Fiber actually feeds the good bacteria in our guts and because they absorb 10-12 times their weight in water and expand to a gel in the stomach, it creates fullness and stabilizes the absorption and digestion of the food we eat.
Chia seeds contain more Omega-3s than salmon, gram for gram. However, these are mostly ALA. ALA needs to be converted to the ‘active” forms, EPA and DHA. So while ALA is important, it needs to be converted to be able to be used by the body. Humans are inefficient at converting ALA and this is why plant sources of OMEGA fatty acids tend to be inferior to other sources, like fish, that supply EPA’s and DHA’s. DHA is actually the most important Omega-3 fat and is missing from chia and crucial for the neurological system and many other functions. I think chia is a powerhouse of nutrition but we cannot rely on it for the most important OMEGA-3 fats.
MARINE PHYTOPLANKTON: Check out my blog for all of the amazing benefits of marine phytoplankton! ☺
HIMALAYAN SALT: Himalayan is said to contain at least 84 of the naturally occurring trace elements that are found in the human body in their natural form. It is unrefined and is sourced from ancient seabeds and is therefore thought to be one of the purest salts on the planet as opposed to those which come from our increasingly polluted oceans. Himalayan salt is said to help vascular health and supports healthy lungs and respiratory function. It also helps with sleep patterns, improves circulation, increases hydration, strengthens the bones and prevents muscle cramps, which is why I always include it in my smoothies that are specific to sports. Overall, it is good for blood sugar stabilization, detoxifies the body of heavy metals and promotes a stable pH balance within the cells, which can reduce the signs of aging. The cellular structure provides that the minerals are in colloidal form, which means that they are small enough for the cells to easily absorb. It may even increase libido!! (Yeahhhhh baby!)
This is the opposite of normal table salt, which is devoid of health and minerals and is in really high amounts in processed foods. This salt is stripped of major minerals except sodium and chloride. It is then bleached with chemicals, heated and then they add synthetic iodine to it which makes it difficult for the body to absorb and can create heath problems. The anti-caking agents which are added to prevent clumping in shakers and packaging keep the salt from being absorbed properly by our bodies and therefore cause build-up and deposits in our organs. JUST YUCK, already!
So!! Before you make your smoothie, here are some great tips about the preparation!
*Ripe fruits are higher in sugars and also sweeter. This is optimal for smoothies. Sometimes I like to substitute the mango for other fruits that will add sweetness and texture because of the thickening capabilities of the pectin. Try grapes, bananas, apricots, berries, cherries, peaches, apples, oranges, plums, strawberries, etc. Maybe a combination is also nice. Just try to keep the same amount of grams as for the mango in the recipe. The mango should be peeled and usually the amount called for in the recipe will be the same as 1 mango. You can use frozen mango or other fruits as well, but I find them to be not so sweet and can completely change the flavor of the recipe to be too bitter and green. 😉
*Try removing the stems of kale and all leafy greens for less bitterness and a better, smoother structure. The stems can be recycled into a green juice. There are many different types of kale that you can use. If you have a thyroid condition you can replace with spinach. Frozen is fine as well. Always make sure that your greens are organic. They are thin, fragile and because of the surface area and structure they get super saturated by pesticides and chemicals and therefore can be super harmful to individuals with compromised immune systems. Especially those who are going through chemo, etc. If you want to know more about what to eat organic and what you can get away with, check out ewg.org/foodnews.
*I like my smoothies at room temperature. I feel that putting cold drinks into my stomach is like throwing ice-cold water on a hot engine. However, some smoothies do taste better cold and therefore your frozen fruit or an ice cube will do the trick.
*There are many nutrients found in the pits of avocadoes. I like to dry them, chop them into small pieces and toss into my next smoothie!! Or you can grow your own tree. I have not had success with this but I bet you can!
*The dates are not only healthy. They will add texture and sweetness to your smoothie especially if your mango or fruit is not so ripe. You can choose to use fewer dates or no dates at all. Remember to take the pit out!!! You can also choose honey if you are not vegan or other natural sweeteners. I like date syrup or just a drop of stevia extract. Be careful with stevia. I have found the different brands to be of different strengths and you should start with a very small amount, say 1 drop, and work your way up.
*Lemon is not only alkaline. It is the magic ingredient in our culinary world which makes the flavors pop in our recipes. You can use fresh lemon juice for the recipe or you can also use ¼ fresh lemon with the skin removed. It is ok to leave a little bit of the white part (pith) because there exist some very special and unique nutrients in the pith of citrus fruits that you cannot find anywhere else. Be careful, though, because too much pith is very bitter.
*I like to blend my smoothie until really smooth and then put the chia seeds in to blend just for 5 seconds at the end. I like for the seeds to add some crunch to my smoothie. It is perfectly fine to throw them in in the beginning. You might want to drink your smoothie immediately because the seeds will swell and become like a gel if left too long. Then you will have pudding!
*The phytoplankton is optional. Or you could also use another green powder like spirulina or chlorella. Add just a little in the beginning and work your way up to an amount that will still be enjoyable for you.
*And when I say a “pinch” of salt… I mean just a pinch. Himalayan salt is healthy, full of minerals and also a secret way to bring out sweetness in recipes. Like salt and chocolate! YUMMY! In a clean diet, with no processed and refined foods, it is ok and almost essential to add a little salt to your recipes because you may not get it from the food itself.
*Remember to chew a bit when you begin to drink your smoothie!! Digestion begins in your mouth. It is important to use the enzymes in your saliva to help break down the food before it travels to your stomach.
*If you screw up, always have ½ banana handy! This will fix almost any disaster.
Here you go!! Put all of the ingredients in a high-speed blender for 40 seconds and get ready to FUEL!
Yield: 2 ½ C (@ 600 ml)
1 C / 236 ml Alkaline Water or Coconut Water
1 C / 200 g Mango
30 g Kale (@4 leaves w/o stems)
3 Dates (optional)
1 Tbsp / 15 ml Lemon Juice
1 Tbsp / 15 g Chia Seeds
1/8 tsp Phytoplankton
Please remember to drink lots of water and healthy fluids during the day because of all of the fiber in this smoothie. Otherwise, you may not be able to poo. That is not the effect we are going for.