Kenny's Vegetarian Kitchen
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Eat Well

Anatomy of a Smoothie

"Smoothies are basically cold soups. The ingredients may vary, but all are made with fresh and organic fruits and vegetables."
My Smoothie Ingredient Short List: Take a few ingredients and add water or plant milk and you have a nutritious meal that is filling and taste good. Apple-is a good source of Vitamin C , E, B1, B6 and K, copper, potassium and antioxidants. Blueberries -are high in Vitamin C, K, and manganese. They are the rich in antioxidants, and anthocyanins. Bananas - are high in vitamin C, riboflavin, folate, niacin, copper, potassium and magnesium. They are also loaded with antioxidants. Oranges- are rich in Vitamin C, also contains ample amounts of folate, calcium and potassium. Mangoes- are loaded with Vitamin C and also has ample amounts of A, E, B6, E and K. They also supply copper, folate, niacin, potassium, riboflavin, magnesium, thiamine and antioxidants. Strawberries- are a great source of Vitamin C, manganese, folate, and potassium. They also contain many other nutrients such as iron, magnesium, copper and phosphorus. Kale- is a good source for antioxidants, vitamins C and K, riboflavin, calcium and beta-carotene. Cauliflower- is high in vitamin C, K and B6 and it is rich is folate, pantothenic acid potassium, manganese, magnesium and phosphorus. Beets – are high in fiber and infused with many nutrients such as folate, manganese, copper, potassium, manganese, vitamin C and B6 and Iron. There are also, high in naturally occurring nitrates which the body converts to nitric oxide Nitric oxide dilates blood vessels lowering both systolic and diastolic blood pressure and reportedly can improve athletic performance because of its ability to boost cardio-respiratory function. Carrots- are a rich source of beta-carotene a precursor to vitamin A, biotin, K1, potassium and b6. They also contain an ample supply of antioxidants. Avocado-is a rich source of Vitamin C, E, and K and Riboflavin (B2), Niacin (B3) Pantothenic acid, B6, folate, magnesium, potassium, copper, manganese, and antioxidants. Hemp Seeds: are the only plant -based complete protein with all essential amino acids. They are rich in two essential fatty acids, (Omega-3 and 6). Hemp seeds are high in phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron, and zinc. They are high in arginine, which is an amino acid that produces nitric oxide which dilates and relaxes blood vessels leading to lower blood pressure. They are also high in gamma-linolenic acid, which has been associated with reduced inflammation in the body. Coconut water- contains calcium, magnesium, phosphorus and potassium. and is rich in antioxidants. It is good for keeping the body hydrated. Plant Milks: (Homemade version- store bought products may contain sugar, oils and be fortified with other nutrients.) Hemp milk: See above for the benefits of hemp seeds. Almond Milk- has vitamin A, E, and D, potassium, calcium and phosphorus. It is low in carbs. Oat Milk- is rich in vitamin A, D, B12, riboflavin, calcium, potassium, phosporus, and iron. Cashew Milk - is high in vitamins, K, magnesium, potassium, copper, zinc, iron and potassium. They also contain lutein and zeaxanthin, "These are just some of the ingredients you can add to a smoothie for a delicious, health enhancing meal."
"All information on this website is for informational purposes only. Please check with your health care practitioner before starting an exercise program or making dietary modifications that may adversely impact your health."
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