Green Smoothie Recipe to Boost Longevity
Smoothies have become increasingly popular as a delicious and versatile beverage choice. They are known for their creamy texture, making them easy to take with you, share with your family, and adjust to your tastes. You can whip up a homemade smoothie in no time, find them freshly made or bottled, or even visit your favourite cafe to customize your own.
While some smoothies are packed with fruits, veggies, supplements, and good fats, others can be high in sugar and unhealthy additives, which might not be the best option for your well-being. In this article, we delve into the world of smoothies, discussing their advantages, and different varieties, providing recipes, and offering tips on creating a well-balanced and nutritious smoothie at home.
Smoothie-Healthy or not?
Smoothies are thick drinks made by mixing stuff in a blender. They need two main things: a liquid like yoghurt, milk, or juice, and things like fruits, veggies, nuts, or seeds. Some use frozen fruit or ice to make them cold and creamy like a milkshake. This makes smoothies not just nutritious but also a delightful treat, perfect for breakfast, a post-workout refuel, or even a midday snack. The versatility of smoothies allows for endless customization, catering to individual tastes, dietary preferences, and nutritional goals, making them a beloved, all-in-one choice for the health-conscious and flavour-seekers alike.
The taste and the health of the smoothie come from the ingredients that you add to it. The popular ingredients are:
- Fruits: Bananas, strawberries, blueberries, oranges, mangoes, kiwis, pears, apples, etc. Fruits are a great source of vitamins, minerals and antioxidants. Men and women need typically about 1-2 servings of fruits a day. Dieticians suggest adding berries mainly due to their antioxidant properties. Another added benefit is that they have a low glycemic index and will not spike up your blood glucose levels.
- Vegetables: Vegetables are a good source of vitamins, and minerals and with lesser calories. They are also packed with fibres, iron, carotenoids, and flavonoids, and are low in sugar content. They do tend to lessen the sweetness of the final beverage but elevate the nutrient content. Popular veggies include spinach, kale, red beets, carrots, celery, cucumber, etc
- Nuts and seeds: almond butter, peanut butter, walnut butter, sunflower seeds, almonds, chia seeds, flax seeds, hemp seeds. They provide protein and healthy fat. Healthy fat slows down your digestion, making you stay fuller for longer. Nuts are also rich in omega-3, protein and fibre, helping you with bowel regularity.
- Liquid Base: The creaminess of the smoothie is the essence of it- more liquid content removes the fibres leaving water and sugar. The alternative is using unflavoured or skim milk- rich in calcium and vitamin D; Unsweetened almond milk- rich in calcium with fewer calories; Green tea- packed with anti-oxidants; water or ice.
- Herbs and Spices: Herbs and spices add flavour to the smoothie without the need for any artificial ingredients or sugars. Almond extract, cinnamon, ginger, nutmeg, cocoa powder, and vanilla extract are the important flavours added. They also have health benefits such as reducing inflammation and aiding in digestion.
- Sweeteners: Maple syrup, raw sugar, honey, pitted dates, simple syrup, fruit juice concentrates, and sorbet are some of the sweeteners that are commonly used. Some provide health benefits such as honey- which reduces inflammation. Others are packed with sugars, which only provide adverse effects.
- Nutritional and herbal supplements: spirulina, bee pollen, matcha powder, protein powder, and powdered vitamin or mineral supplements always amp up the nutritional content of the smoothie.
Types of Smoothies:
With significant overlap between the types of smoothies, they can be categorised into three groups:
- Protein smoothies: The main component of this is a high protein source such as Greek yoghurt, cottage cheese, or protein powder. This is in conjunction with a fruit or vegetable and a liquid.
- Fruit smoothies: These usually are made up of one or more fruits blended with fruit juice, water or milk.
- Green smoothies: These smoothies pack green leafy vegetables and fruits along with juice, water or milk. They have more veggies than fruits and are less sweet than the other two smoothies. Here we’ll discuss Green smoothies
Benefits of Green Smoothies:
Having a green smoothie for breakfast, you can kickstart your day with the following benefits:
- Nutrient-Rich: Green smoothies are packed with essential nutrients like vitamins, minerals, and antioxidants. They often contain leafy greens such as spinach, kale, or Swiss chard, which are rich in vitamins A and K, as well as folate and iron.
- Increased Vegetable Intake: Many people struggle to consume enough vegetables in their daily diet. Green smoothies provide a convenient way to increase your vegetable intake, as they typically contain several servings of greens.
- Fibber Boost: The fibrous content of greens in these smoothies can aid digestion and help maintain a healthy gut. This can be especially beneficial for those looking to improve their digestive health.
- Hydration: Green smoothies often use water or a liquid base like coconut water, which helps keep you hydrated. Staying properly hydrated is crucial for overall well-being.
- Weight Management: Green smoothies can be a filling and low-calorie option. They may help with weight management by providing a sense of fullness and reducing the desire for less healthy snacks.
- Detoxification: The chlorophyll in green leafy vegetables may support the body's natural detoxification processes.
- Energy Boost: The natural sugars in the fruits combined with the nutrients in the greens can provide a natural energy boost without the crash that often accompanies sugary snacks or drinks.
- Convenience: Green smoothies are quick and easy to prepare, making them a convenient choice for busy individuals or those looking for a nutritious on-the-go option.
- Variety: You can experiment with different ingredients to create a wide range of flavours and textures, ensuring that you don't get bored with your healthy choices.
Key Ingredients for a Green Smoothie Recipe:
Because the smoothies are extremely versatile you can play around with the ingredients. Here are our top choices:
- Liquid Base -Milk: Use cashew milk, oat milk, almond milk or dairy low-fat milk. The nut milk gives the smoothie a creamy texture.
- Vegetables: Spinach is the super choice to go. You can also switch it up and add kale, chad, celery, mustard greens or romaine lettuce.
- Fruits: These add up the taste to your smoothies. You can add apples, avocados, and bananas. A 2:1 ratio of fruits to vegetables is a golden ratio for balancing the taste with the goodness of the nutrients. You can also add strawberries, mangoes or pineapples.
- Healthy fats: Dry fruits-nuts, avocado, coconut oil, etc.
- Superfoods: While the following recipe makes a well-balanced smoothie, you can always level it up. Adding spices such as cinnamon, ginger, maca powder or bee pollen. In this, we’ll be adding the Decode Age NMN powder
Adding NMN Powder in Green Smoothie - Benefits:
NMN, aka Nicotinamide mononucleotide, is a molecule that has gained popularity due to its links with longevity and healthspan benefits. It is available in two forms- capsule and powder forms, with debates often revolving around which is better. We believe that NMN in powder form has a few advantages over the capsules due to the absence of binders, fillers and more control over the dosage. Benefits of adding NMN to your smoothie:
- Improved Bioavailability: Allows for quicker absorption and does not need to be passed through the digestive routes. Meaning more immediate benefits.
- Control the amount of NMN: Unlike capsules, which are pre-measured, powders can be measured to the exact amount desired. This makes it easier to adjust the dose according to individual needs or preferences.
- Enhanced DNA Repair: NMN activates the PARP genes and SIRT genes responsible for DNA repair. With improved NAD+ levels it protects the DNA from damage.
- Improved Energy Levels: With improved mitochondrial function and increased NAD+ levels, you will see improvement in your energy levels.
- Improved Cardiovascular Fitness: Improves mitochondrial function, capillary density and blood flow.
- Improved Muscular Endurance and Strength: NMN may help elderly people improve muscular strength and performance.
- Prevent Age-related Weight Gain: Studies have shown that NMN can reduce age-related weight gain by improving lean muscle mass and reducing fat levels
- Anti-ageing benefits: Improved DNA repair, cardiovascular fitness and muscular strength contribute to your overall well-being, improving your healthspan.
Preparing Your Green Smoothie at Home:
To prepare your green smoothie at home you will need:
- 1/2 cup raw ALMONDS
- 1 ORANGE with skin sliced off (leave white pith on)
- 1 BANANA
- Handful of KALE (ribs removed)
- 1 cup fresh APPLE CIDER Vinegar
- 1 scoop of your favourite PROTEIN POWDER (optional)
- 1/2 cup ICE
- 1 cup cold WATER
- 1 Scoop of Decode Age NMN Powder 100
How To Make a Healthy Green Smoothie - Step by Step:
⏱️Preparation time: 5 minutes
⏱️Total Time: 5-7 minutes
- Add all of the ingredients, except NMN powder, to a blender and blend on high for 30 seconds, or until creamy.
- Once ready, add a scoop of NMN Powder and mix.
- Some modified diet considerations: This smoothie is delicious for those who can handle fructose. However, if you're following a low-fruit or low-fructose diet, you can substitute apple cider with water. You also have the option to skip the fruit or select a low-fructose fruit.
- Keep us updated on your progress!
Smoothies, versatile for any palate or dietary choice, vary in healthiness based on their components. Optimal smoothies incorporate whole foods such as fruits, vegetables, yoghurt, and beneficial fats. Conversely, those with excessive sugars lack nutrients and could have adverse health consequences. Protein and fibre-rich blends can potentially assist weight loss by promoting satiety. Embrace smoothies as an inventive approach to elevate your fruit and vegetable consumption.
1) Are green smoothies actually good for you?
Green smoothies can be a nutritious addition to your diet if they are well-balanced and don't contain excessive sugars. They provide a convenient way to consume a variety of fruits and vegetables, delivering essential nutrients like vitamins and fibre. However, it's important to ensure your green smoothies are not overloaded with sugar, as excessive fruit or sweeteners can negate their health benefits.
2) Is it OK to drink a green smoothie every day?
Drinking a green smoothie every day can be fine as long as it doesn't lead to an imbalanced diet or excessive calorie intake. Variety in your diet is key to obtaining a wide range of nutrients, so it's advisable to complement green smoothies with other foods to ensure a diverse nutrient intake
3) What greens to put in a smoothie?
The choice of greens for your smoothie can include spinach, kale, Swiss chard, or collard greens. These leafy greens are rich in vitamins, minerals, and antioxidants. Experiment to find the greens you enjoy the most and suit your taste.
4) When should I drink green smoothies?
Green smoothies are versatile and can be enjoyed at various times. Some people prefer them for breakfast to kickstart their day with nutrients, while others use them as a snack or post-workout refreshment. The timing depends on your personal preference and dietary goals.
5) How much NMN powder should be added to a green smoothie?
Start by taking a low dosage of NMN Powder, ideally one scoop daily. You can mix it in water, or food, or place it under your tongue. Gradually increase the dosage as your body adjusts, following your healthcare provider's advice.
6) Can I add NMN to Hot drinks?
Don't use hot drinks, as heat reduces NMN's effectiveness.
7) When to consume NMN Powder?
Consume NMN Powder ideally on an empty stomach in the morning. However, it can be taken as directed by your healthcare provider.