Smoothies are an excellent way to start the day, as a snack between meals, or to refuel after a workout. Oftentimes, smoothies can be very high in sugar when they contain a lot of fruit. All of that sugar spikes your blood glucose and ultimately leads to the dreaded energy crash! A tip from your dietitian: go light on the fruit when making your next smoothie and add a protein source + tasty vegetables. The added protein and fiber will stabilize your blood sugar and keep you feeling fuller for longer.
Today I am sharing my copycat recipe of the Detox Island Green Tropical Smoothie AKA my Spicy Green Smoothie! It is rich in fiber (yay veggies!), protein, vitamins, minerals, and bioactive compounds. These bioactive compounds go above and beyond the basic nourishment of your cells and provide additional health benefits to fight diseases. Seriously. This smoothie does it all.
Where does the spice come from in this delicious green smoothie? You guessed it…ginger! The stars of this recipe are ginger, spinach, and cauliflower. You’ll love how this smoothie benefits your health in addition to its unique flavor profile!
Star Ingredient Breakdown
Ginger is a tropical, flowering plant that has been used in cooking and for healing for thousands of years. The underground horizontal stem (the rhizome) is the part of the plant that is most commonly consumed as a spice or eaten fresh. Ginger is packed full of bioactive components that influence our genes and promote health. This delicious root vegetable possesses antioxidant and anti-inflammatory properties due to the phenolic and terpene compounds such as gingerols, shogaols, and paradols. Ginger also contains a plant pigment called quercetin that is also known for its anti-inflammatory, antioxidant, and anticancer activities.
Spinach is rich in vitamins A and K, potassium, iron, and folate in addition to being a great source of fiber! Remember…fiber feeds the good bacteria in your gut. This green, leafy vegetable is also an excellent source of magnesium. Magnesium is a crucial mineral because it plays a role in over 300 biochemical reactions in the body that influence metabolism, muscle and nerve function, blood pressure regulation, and blood sugar control. Did you know that plant sources of iron (like spinach) are absorbed better when combined with vitamin C rich foods?
This versatile vegetable is a great addition to smoothies in the form of cauliflower rice[HS1] . Cauliflower is part of the cruciferous vegetable family and is a rich source of nutrients and bioactive compounds such as sulforaphane, carotenoids, and flavonoids. These compounds are known to turn on the genes to fight harmful free radicals that cause cell damage and fight inflammation in the body. Cauliflower is packed full of vitamin C, K, and B6 as well as folate, pantothenic acid, potassium, magnesium, manganese, and (of course) fiber!
1 large handful of spinach
1/2 cup frozen riced cauliflower
1 scoop vanilla protein powder (your choice!)
1 scoop collagen peptides (ok to omit[HS2] !)
1 cup almond milk
1/2 cup frozen pineapple
1/2 to 1T minced ginger (depends on how spicy you like it!)
1T ground flaxseed
3 ice cubes
Instructions: Add all ingredients to blender. BLEND + enjoy!
If you’re on the hunt for a highly nutritious, uniquely delicious smoothie, don’t hesitate to give my tropical green smoothie a go. Let’s blend our way to better health. Try it and let me know what you think!
If you enjoyed this article be sure and hit the share button. My goal is to be the last dietitian you ever need. I personally love food and firmly believe you don't have to give up what you love to reach your goals. My services are virtual so no matter where you are, we can find a way to help you have your cake and eat it too! Click here to inquire.
References: FoodData Central. (2019). Retrieved October 9, 2019, from fdc.nal.usda.gov/fdc-app.html, Li, Y., Yao, J., Han, C., Yang, J., Chaudhry, M., Wang, S., Yin, Y. (2016). Quercetin, Inflammation and Immunity. Nutrients, 8(3), 167. https://doi.org/10.3390/nu8030167,Mao, Q.-Q., Xu, X.-Y., Cao, S.-Y., Gan, R.-Y., Corke, H., Beta, T., & Li, H.-B. (2019). Bioactive Compounds and Bioactivities of Ginger (Zingiber officinale Roscoe). Foods, 8(6), 185. doi.org/10.3390/foods8060185, National Center for Complimentary and Integrative Health. (2016). Ginger. Retrieved October 9, 2019, from, https://nccih.nih.gov/health/ginger