We know we’re supposed to have at least five servings of fruits and vegetables everyday. And we mean well, we really do. I make the daily minimum most days, but alas, even a clean eating blogger will sometimes fail. I don’t take vitamins everyday but it’s a nice back-up plan when I don’t eat how I should.
But supplements aren’t ideal. I kind of don’t trust them. Nutrition in food is so complex; it can’t just be boiled down to individual vitamins and minerals. Eating junk everyday but popping a whole bunch of supplement pills isn’t the same as eating a balanced diet of real food.
So it got me thinking, how can I make a food version of a multi-vitamin pill? Obviously not something that will contain everything a multi-vitamin does, but a way to get an extra boost of health after a day of bad eating, in real food form. I came up with a smoothie exclusively made up of some of the healthiest and top cancer-fighting foods that would go together:
The most potent antioxidants are found in green tea and that’s why it’s the trendy one, but white and black teas are high in antioxidants too. Drinking tea is a very healthy habit, and if you don’t have the green stuff on hand, black or white tea are great options too.
All types of fresh fruit have a lot going for them, but berries are one those nutritionally superior ones. They’re particularly high in antioxidants and great for smoothies. I’m not limiting you to one kind of berry so go ahead and use your favorite, or even better, mix it up. I used strawberries in the smoothie I photographed for this post, so yours may look different. No biggie.
Red seedless grapes
Red grapes are also high in cancer-fighting antioxidants. Resveratrol has gotten a lot of attention as it is said to help protect your heart. It’s the same stuff you hear about in red wine but let’s stick to grapes. We can’t have you getting drunk off your morning smoothie!
I don’t need to tell you how good leafy greens are for you. So you know that getting a serving of them in your smoothie is good news. You can use pretty much any leafy green here, but I like spinach.
Yogurt has friendly bacteria and is great for your digestive and immune systems. Just be sure to buy the quality stuff–no crappy yogurt with artificial additives, please.
Flaxseeds or chia seeds
This is totally optional but if you’re like me and other health-conscious people, you may have bought a big ol’ bag of flaxseeds or chia seeds. They’re great for you and have omega-3 fatty acids, but serve little culinary purpose. Here’s your chance to use it up! Be sure to grind flaxseeds first.
This smoothie is tasty and nutritious, and perfect for summer. It makes a great light breakfast or snack, with almost half of your daily minimum for fruits and vegetables covered. Plus it looks like there’s confetti in it, yay! Now go make a Tea and Berries Green Smoothie of your own.
Tea and Berries Green Smoothie
Makes 1 serving
1 cup brewed tea (green, white, or black)
1/2 cup berries
5-6 red seedless grapes
1/2 cup packed leafy greens
3/4 cup plain yogurt
1 tsp ground flaxseeds or chia seeds (optional)
After you’ve brewed your favorite cup of tea, wait for tea to cool and pour into ice cube tray.
Once your tea is frozen, throw in 3-4 tea ice cubs into a blender with the rest of the ingredients. Blend until smooth.
Putting my free The Great Googa Mooga cup to good use.