Perfect breakfast idea: Рealthy green smoothie in just 5 minutes
Smoothie recipe that’s good to drink for breakfast (photo: Freepik)
A tasty and healthy way to boost your energy in the morning or refresh yourself during the day is a green smoothie. Just a few simple ingredients in a blender, and you’ll have a drink rich in vitamins, fiber, and antioxidants, reports Eating Well.
Easy recipe
Dietitian Jessica Ball shared that you can make a healthy smoothie with only five ingredients, ready in just five minutes.
You'll need frozen bananas. To make it even easier, you can prepare packs with all the ingredients ahead of time and store them in the freezer.
Ingredients:
- 2 cups fresh spinach (about 60 g)
- 1 cup fresh or frozen pineapple (about 150 g)
- 1 frozen banana
- 1 tbsp chia seeds (you can soak them for 10 minutes in a small amount of water)
- 1 cup water or plant-based milk (almond, coconut, oat)
Place spinach, pineapple, and the frozen banana into a blender. Add chia seeds, pour in water or milk. Blend for 1-2 minutes until smooth and creamy.
If you like, add ice for extra freshness or a few drops of lemon juice for a brighter taste.
Healthy smoothie recipe (photo: eatingwell.com)
Health benefits
Besides convenience, this smoothie is very nutritious. Spinach not only balances the sweetness of fruit but also provides powerful anti-inflammatory antioxidants and heart-healthy folate.
According to Health, if you're low in iron, spinach provides a plant-based iron, called non-heme iron. Combined with vitamin C-rich pineapple, absorption improves.
Spinach is also a source of natural compounds called nitrates, which dilate blood vessels. This improves blood flow and eases the strain on your heart.
Based on data from the Cleveland Clinic, the anti-inflammatory properties of bromelain in pineapple may help relieve pain in people with osteoarthritis.
It also aids digestion, which can ease bloating. Thanks to chia seeds, this smoothie is an excellent way to increase your daily fiber intake, a key factor in reducing inflammation.
As WebMD notes, a medium banana contains about 450 milligrams of potassium, roughly 10% of the daily intake. Foods rich in potassium help flush out sodium during urination and relax blood vessel walls, which lowers blood pressure.
