Green Smothies

I have been eating less amount of raw food lately and probably more cooked food. I don't think this is the best way to eat healthy so I decided to get out the blender and try out green smoothie, which I can get 4 servings from and lasts me 2 days. I have one in the morning and one in the evening. When I cosume I chew it rather than just drinking because chewing gets the saliva going. My second one contained;

Bananas 200g
Apples 180g
Kale 250g
Spinach 250g
Blueberries 100g
Pineapple 150g
Water 350ml (upto 500ml water is good and might be better for some, just adjust serving size).

Very simple, very delicious and packed full of good nutrition.

I'm still working out the exact ingredients as I want to get all nutrients a bit higher. I think lower amount of bananas is perferable because of less sugar (but using more bananas does taste a bit better). In saying that 100g of banana a day isn't really a lot and the the 2nd smoothie was 146k/cal per serving (370g) which is great. It's an excellent way to start of the day I find, and if eating a big salad isn't your thing in the morning then you're getting lots of greens and some fruit right away. Enzymes, vitamins and minerals, fatty acids, fibres, Energy! It makes you feel wonderful and light. Some people are put off by the colour (I actually like it) but it tastes amazing! If you have any recommendation or would like to share you smoothie recipe please comment below ;)

You can find plenty of green smoothie demonstration on youtube. Enjoy.

Now all I need to start saving for is a Vita-Mix Blender! :D

PER SERVING;

General (8%)
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Energy | 146.5 kcal 6%
Protein | 4.9 g 3%
Carbs | 34.7 g 13%
Fiber | 6.1 g 16%
Fat | 1.1 g 1%
Water | 326.6 g 9%

Vitamins (37%)
===========================================
Vitamin A | 15562.2 IU 519%
Folate | 159.0 µg 40%
B1 (Thiamine) | 0.2 mg 15%
B2 (Riboflavin) | 0.3 mg 21%
B3 (Niacin) | 1.7 mg 11%
B5 (Pantothenic Acid)| 0.4 mg 8%
B6 (Pyridoxine) | 0.5 mg 42%
B12 (Cyanocobalamin) | 0.0 µg 0%
Vitamin C | 119.3 mg 133%
Vitamin D | 0.0 IU 0%
Vitamin E | 1.5 mg 10%
Vitamin K | 818.8 µg 682%

Minerals (24%)
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Calcium | 160.4 mg 16%
Copper | 0.4 mg 42%
Iron | 3.1 mg 39%
Magnesium | 93.3 mg 23%
Manganese | 1.6 mg 71%
Phosphorus | 87.6 mg 13%
Potassium | 915.4 mg 19%
Selenium | 1.8 µg 3%
Sodium | 81.3 mg 5%
Zinc | 0.8 mg 7%

Lipids (4%)
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Saturated | 0.2 g 1%
Omega-3 | 0.2 g 15%
Omega-6 | 0.2 g 1%
Cholesterol | 0.0 mg 0%