Wellness Wednesday: The Nutrition-Packed Simple Green Smoothie

I have never been much of a breakfast person, and other than my morning coffee (which is as much ritual as it is morning jolt), I just generally don’t wake up feeling very hungry. However, I also know that I function much more optimally when I am nourishing my body and eating quality whole foods, including ample fruits and vegetables. The USDA recommends getting between 5 to 9 servings of fruits and vegetables per day, and some research suggests that we should aim for as many as ten servings daily. In fact, scientists at the Imperial College of London analyzed 95 studies on fruit and vegetable intake and found that eating 10 portions per day was tied to:

24 percent reduced risk of heart disease
33 percent reduced risk of stroke
28 percent reduced risk of cardiovascular disease
13 percent reduced risk of cancer
31 percent reduction in premature death

Those are some serious benefits! But how can we make sure to get the recommended servings into our busy daily lives? The prospect can seem daunting, even for someone like me who pays close attention to nutrition and cooks regularly. One easy way to get a jump start early in the day is to throw together a morning smoothie. It’s super quick and easy to make- all you need is a blender (I am partial to the Vitamix) and whatever vegetables and fruits suit your fancy. In this version, I used a handful of spinach (I always use some sort of leafy green), a half lemon, a small granny smith apple (which has less fructose than other varieties), half of an avocado and half of a banana (frozen if you like it a bit thicker). I also threw in a small knob of ginger for some kick, and some serious anti-inflammatory properties! Just throw it all into a blender with a cup of cold water and you have yourself 5 servings of the recommended allowance before you have left the house!

As for health benefits, in addition to the statistics above, many of these ingredients are particularly good for us in midlife as we navigate the symptoms of perimenopause and menopause. Specifically, avocados are loaded with 20 different vitamins and minerals, as well as healthy omega-3 fats, which studies have shown may reduce symptoms of depression and severity of hot flashes (two common issues women face during this time). Dark leafy greens are loaded with calcium and magnesium, two very important minerals for bone health, which can decline with the loss of estrogen. Lemons are a great source of vitamin C, which in addition to boosting immunity, helps our bodies to regulate the synthesis of collagen, the protein that gives our skin its firmness and elasticity (and we lose approximately 30% of our collagen in the first 5 years of menopause).

I also find that when I do start my day off with a nutrient-dense smoothie, in addition to more energy, I am just more motivated to “keep it clean” throughout the day. Give it a try!

Simple Green Smoothie

-1 cup water

-Handful of spinach or other leafy green

-1 small granny smith apple (roughly cut into smallish pieces)

-1 half frozen banana (*hack— put into a freezer bag and mash up- no cutting required. Just zip and freeze)

-1 half avocado

-1 half lemon juice

Throw it all in a blender and blend on high for about 2 minutes or until desired consistency. You can always add more water if too thick.

*You can add celery, lettuces, substitute/omit fruits, etc. etc.

Enjoy!