5 A Day Vegetable Smoothies And Shakes
I do like fruit though, so a way I use to incorporate a small amount of fruit into my vegetable smoothies is to use 1 glass of fruit juice per shake, then blended with different kinds of vegetables. I’ll also use a couple of actual fruits in my ‘Veg’ smoothies, but I’ll keep the majority vegetables. Oxidation of molecules within cells can produce very unstable atoms, molecules or ions called ‘free radicals’, which can lead to cell damage.
These free radicals have also been associated with Cancer, Coronary heart disease, Stroke, Neurodegeneration and possibly Aging, so ways to reduce or eliminate these free radicals could be of great significance. Molecules called Antioxidants have the unique ability of ‘neutralising’ free radicals and therefore may help to protect you from the diseases associated with free radicals. Many Vitamins, including Vitamins A, The B Vitamins, Vitamin C, Vitamin D, Vitamin E, Vitamin K, Beta- Carotene and so on are powerful antioxidants and are present in great quantities in my smoothies!
Studies have shown that people who consume 5 or more servings of fruits and vegetables a day have lower rates of heart disease. Other than Antioxidants, vegetable smoothies also contain a good amount of Fiber! Fiber keeps us full longer. Fiber helps reduce bloating. Fiber can have a slimming affect on our stomachs.
80g of most fruit and vegetables is equivalent to 1 of 5 a day, but a lot of extremely starchy foods such as potatoes are not included as part of your 5 a day. With my 5 a day shake, each of the 5 ingredients accounts for 1 of your 5 a day, so in total the shake accounts for your recommended 5 a day! Ok so the first smoothie recipe I’d like to show you is for a smoothies I call my ‘5 A Day Shake’, which contains a full 5 of your fruit and veg in one smoothie!
How handy is that. First Chop the Celery Sticks, Cucumber, and Green Pepper into chunks. Pour the Apple juice into your smoothie maker or blender, and add in the above chopped ingredients, plus the spinach. Blend the ingredients until no lumps are present and to make extra refreshing ad about 5 ice cubes to the mixture and blend again. When ready the mixture will contain a lots of bubbles and will be very frothy which will add to the smoothie affect.
Generally you will get a juice forming at the bottom and the froth all at the top, so make sure to serve immediately after blending. Placed some sliced vegetable to the side of the glass for decoration. This smoothie recipe is very similar to the one above, it is just missing the green peppers.
The reason why I took away the green peppers is because they seem to mask the taste of the celery and you get a lot of froth with the 5 a Day Shake. So this one you can drink for 4 of your 5 a Day recommendation. If you like, instead of getting rid of the green peppers in this smoothie recipe, you could get rid of some other ingredient and keep the peppers.
Method is exactly the same as for the method above. Use some thinly sliced celery sticks for decoration. If you want to get away from green smoothies then you can try this orange style smoothie recipe. This one tastes mainly fruity but does have vegetables in it. It is very refreshing and filling so can be ideal for a meal substitute. Method is exactly the same as before.
If you wish you can certainly use more Carrot in this smoothie recipe! Normally I wouldn’t add cucumber into a smoothie like this, but since cucumber doesn’t have much of a flavour and counts for 1 of 5 a Day I decided to throw it in. For decoration, you can use pieces of sliced carrot on the side of the smoothie glass or place long strips of carrot in the smoothie.
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