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Cheryl's Favorite Healthy Smoothie
Submitted by administrator on Sun, 01/20/2013 - 07:35
This smoothie is truly a powerhouse when it comes to its nutritional value and antioxidant and anticancer properties. It has everything you need to put you on the road to a healthier you. Why, you ask – well first, berries are high in fiber and contain lots of vitamins and minerals (e.g., vitamin C, calcium, magnesium, folate and potassium). Most importantly, in my opinion, berries have antioxidant properties and contain phytochemicals and flavonoids that may help to prevent cancer.
In addition to the berries, this smoothie also contains a healthy dose of kale and ground flax seed. Kale is most definitely a power player in the nutritional world. It is an excellent source of fiber and loaded with vitamins and minerals such as calcium, vitamins B6, A, C, and K, magnesium, copper, potassium, iron, manganese, and phosphorus. It is also one of the best sources of flavonoids and carotenoids. Kale has a slightly bitter taste so if your berries aren't too sweet, you may need to add a little sugar to your smoothie.
And finally ground flax seed is a good source of fiber and omega-3 essential fatty acids. Ground flax seed also contains lignans, a class of phytoestrogens considered to have antioxidant and anti-cancer properties.
If I had to choose one smoothie to drink everyday, this one would be it. It's actually very easy to drink because its so yummy. One of these a day will surely keep the doctor away.
Makes 2 servings
- 1 cup plain non-fat yogurt
- 1 cup fresh or frozen strawberries
- 1/2 cup fresh or frozen blueberries
- 1/2 cup fresh or frozen raspberries
- 1 to 2 cups packed chopped kale leaves
- 2 tablespoons ground flaxseed
Step 1: Combine all ingredients in the order listed in a Vitamix and secure lid. Select Variable 1.
Step 2: Turn machine on and slowly increase speed to Variable 10, then to High. Blend for 30 seconds or until desired consistency is reached. Blend on high speed until smooth. Pour into two glasses; serve immediately.