Heart healthy green smoothie No. 3: The vitamin C powerhouse
Spirulina is something I put in my green smoothies almost every day. It is a protein rich, velvety green powder that is one of the most nutritious and concentrated food sources on the planet. I have put 1 tsp in this recipe. After you get used to it, you can slowly increase the amount up to 1 Tbsp a day. You will definitely want to take advantage of the health benefits of this smoothie ingredient. What I love about it is it packs such a huge punch within the tiny amount you add to your smoothie and it’s so easy to incorporate into your morning routine.
Here’s another heart healthy green smoothie to keep your new year’s health resolutions on track! This smoothie features the nutrient dense superstars kale and spirulina, as well as omega 3 rich flax seeds, one of the best fats for heart health.
Main benefits of eating this smoothie
- Kale. You can’t choose healthy foods based on antioxidants alone. Kale has an unexpectedly low ORAC score as it is full of fat soluble antioxidants which are not taken into consideration on the ORAC scale. It is however at the top of the charts for the ANDI score (see below), where it ranks the maximum possible nutrition density score out of 1000.
- Still, the total ORAC Score of this recipe is high: 9987. (Note: You need 7000 ORAC units a day for basic health and 20000 ORAC units a day if you’re trying avoid degenerative diseases or seeking optimum health)
- ORAC Breakdowns: Kale – 75g of kale in 2 tightly packed cups: 1328. Apple – A medium-size apple weighs 154 grams or 5.5 ounces: 4444. Orange: 200g: 1452 . Lemon – raw without peel: 1346. Carrot – 100g carrot: 697. Spirulina – (3g): 720.
- This smoothie is full of 346 mg of Vitamin C! Kale (161 mg), Orange (118 mg), Lemon (53mg), Apple (9 mg), Carrot (5 mg). At least 13 randomised controlled trials have shown that supplementation with at least 500 mg/d of vitamin C, for a minimum of 4 weeks, can result in a significant decrease in serum LDL cholesterol and triglyceride concentrations. Personally I take 1000mg of of vitamin C a day in addition to what I am getting from my diet.
- Spirulina. As mentioned above, it’s a rockstar for heart health.
Heart healthy green smoothie No. 3: The vitamin C powerhouse
Ingredients
- 2 cups kale tightly packed
-
1
apple
core removed
- 1 carrot
- 1 lemon peeled
- 1 orange peeled (+zest if you like - I do!)
- 1 Tsbp ground flax seeds
- 1 tsp spirulina powder
- 2 cups
coconut water or water to coverInstructions
-
Put kale into the blender first, followed by all the other ingredients
-
Blend for about 1 min until smooth and lumps are gone
-
Drink!
Recipe Notes
If you're doing the
In sourcing the ingredients for this green smoothie I used several resources including the ORAC score, the ANDI score, research on specific foods that both reduce cholesterol and increase heart health, my trusty flavour thesaurus which helps me to match foods with each other for the best flavour combinations, as well as my tastebuds! The zingy citrus flavour really carries this smoothie and you can hardly taste the spirulina which can be overpowering if it’s not paired right.
I have discussed the ORAC score, or antioxidant rating, of foods before in this post. The ANDI score is another tool we can use to identify foods that are more nutrient rich and health supportive. The ANDI scores ranges from 0 to 1000 with 0 being the least nutrient dense and 1000 being the most nutrient dense (measured as micronutrient density per calorie). Kale, Collard Greens and Mustard Greens all hit the top of the charts at 1000.
The ANDI score has been adopted by food stores like Whole Foods Markets, so customers can choose nutrient rich foods more easily. I think more conscious choices of nutrient dense foods will form one of the key foundations of our global healthcare system in the near future.[/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]
You are the BEST, Curious Giraffe! Thank you for your assistance.
~ Frieda
REVELSTOKE, BC
CANADA
Thanks Frieda! Glad you’re enjoying the posts!