It’s no secret that green vegetables are good for your health.
But broccoli is one of the best green veggies you can eat. According to Whfoods It provides lots of dietary fiber and vitamins like B6 and B1.(1)
It’s also a good source of minerals like magnesium, zinc, calcium and iron.
And did you know that broccoli has omega-3 fatty acids and protein, too? If you’re trying to get all your nutrients in an easy, tasty way, broccoli smoothies are a great choice.
Why Are Smoothies Good for Your Health
Traditional Smoothie
When you think of a smoothie, you might be thinking of a fruit smoothie.
Sweet, cold and delicious, fruit smoothies often pack plentiful servings of dietary fiber and vitamins.
Many smoothies add dairy or sweeteners, but to get the maximum health benefits you’ll want to stick with whole, unsweetened foods.
Healthy green smoothies
Green smoothies, like those that contain broccoli, often have even more vitamins, minerals and health benefits than a simple fruit smoothie.
The high vitamin C content from broccoli is an immune system booster, while its vitamin A promotes glowing, healthy skin.
For internal health benefits to visible results, adding a broccoli smoothie to your routine is sure to have a health-positive impact.
How to Make a Smoothie
Smoothies are easy and fun to make.
You’ll need a blender, some ice or frozen fruits, and your favorite produce.
For a smoother, thinner smoothie, add a thinner with health benefits like almond or coconut milk, aloe water, or coconut water. You can also add your favorite “no sugar added” juice.
The smoothie basics are as follows:
- Choose your ingredients.
- Get out your high-powered blender. Tip: Some blenders are better than others! A Ninja or Vitamix is best for smoothies.
- Prep your ingredients. With some blenders, you will need to slice or cut ingredients. You may also want to keep track of your portions.
- Add items to blender. Be careful not to overload your blender. If you add items one at a time, then blend before adding more, you’ll be able to have a smooth consistency.
- Blend until smooth. The amount of time for this step depends on your ingredients and volume.
- Pour and enjoy. Some people like a straw with their smoothies, others like to chug their smoothies down. It’s up to you how you’ll drink your smoothie.
Benefits of Broccoli for Health
We’ve already touched on a few of broccoli’s health benefits.
But there’s more to learn about broccoli!
Did you know there’s a difference between eating broccoli raw or cooked?(2)
People who eat raw broccoli absorb some of the vitamins and minerals faster than those who steam or roast the veggie.
Either way you prepare it, the vitamins and minerals found in broccoli have been scientifically proven to help with the following medical concerns:(3)
- Improve symptoms of autism
- Sulforaphane in broccoli can reduce blood glucose levels in people with diabetes
- Prevention of cancer
- Reducing bad cholesterol
- Detoxifying your body
- Keeping your heart healthy
- Positive benefits for your eye health
- Aiding in digestion
- Reducing inflammation throughout the body
There is one side effect worth noting: broccoli is very high in fiber and can contribute to gas and bowel irritation.
If you have these issues with broccoli, you don’t need to avoid eating it, but you should limit your portions to a non-irritating amount.
Also, consider the use of over-the-counter aids like Beano or other gas reducers.
Smoothie Recipes with Broccoli
Here are 4 awesome broccoli smoothie recipes to get you started.
#1 Green Sunset
Prep.Time: 5 minutes (assuming you froze the banana in advance)
When to drink it: In the morning, or whenever you want to visit the tropics in a glass.
Extra tips: If the consistency of this smoothie is too thick, or you'd like to add something extra creamy, consider 1 cup of plain whole milk yogurt.
#2 Hulking Out
Prep.Time: 10 minutes (assuming you froze the banana in advance)
When to drink it: This is great to drink first thing in the morning, or whenever you need an extra boost of green veggies.
Extra tips: If the taste of greens is too much to handle, try adding frozen berries or coconut water to your smoothie.
#3 Decadent Dessert, Hidden Greens
Prep.Time: 8 minutes (assuming you've already frozen the banana)
When to drink it: As a treat in the evening or on the weekends! This smoothie is delicious and nutritious. It's great for adults and kids alike.
Extra tips: For an extra decadent and healthy smoothie use coconut cream in place of coconut water. You can find coconut cream canned in the most grocery store or liquor stores. It's frequently used as a mixer for pina coladas, but is full of healthy benefits. Just make sure to get the unsweetened version!
#4 Taste of Broccoli
Prep.Time: 5 minutes
When to drink it: Anytime you are craving the taste of broccoli.
Extra tips: Add a sliced apple to sweeten it up!
What are you waiting for? Make a broccoli smoothie!
Broccoli smoothies are a delicious, easy way to get extra healthy foods into your diet.
The options for broccoli smoothie combinations are endless. One last quick tip: if you have a favorite smoothie recipe, you can add broccoli to it!
Simply reduce the amount of ingredients slightly and add 1/2 to 1 cup of broccoli. Many smoothie recipes have ingredients to mask the taste of broccoli, so it’s an easy way to get the health benefits.
Which broccoli smoothie will you make first?
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References
(1)http://www.whfoods.com/genpage.php?tname=foodspice&dbid=9
(2)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2722699/
(3)https://www.livescience.com/45408-broccoli-nutrition.html
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