Here's my micronutrient-packed morning smoothie that allows me to check off more than HALF the boxes from Dr. Greger's Daily Dozen list. I sip this half gallon portion (64 oz.) throughout each morning in place of water, then I drink water the rest of the day.
Ingredients
- 4 cups of water
- 4 bananas (can be frozen for a thicker, creamier smoothie)
- 1 cup frozen berries (I buy bags of a frozen berry blend with blueberries, raspberries, and blackberries for $4 a pound).
- 4 cups of kale
- 1/4 teaspoon turmeric
- 1 tablespoon ground flaxseed
- 1 cup red cabbage
- 1 inch "finger" section of fresh ginger root (peeled)
- 3 tablespoons lemon juice (not from concentrate)
I use a Vitamix 5200. I first the kale, turmeric, flaxseed, lemon juice, and ginger in the 4 cups of water. Then I add the red cabbage and bananas and blend until creamy. Finally, I'll add the frozen berries and blend for about 15 seconds.
You can cut all the ingredients in half for a 32-ounce smoothie.
Fun fact! Non-extractable polyphenols, potent micronutrients in plant foods that defend our bodies against degenerative diseases such as cancer and cardiovascular disease, form the majority of dietary polyphenols. In plant foods, these health-promoting polyphenols are stuck to dietary fiber. In other words, no fiber, no polyphenols. As such, juicing fruits and vegetables removes fiber and the plentiful polyphenols that bind to it. These findings suggest smoothies are preferable to juicing in maximizing micronutrient intake.