Whether your goal is to lose weight or gain muscle, having a good amount of greens in your diet is imperative.
We all have been told since our childhood that having leafy green vegetables will do us many goods. It had been portrayed in cartoons and many other places. Well I think Popeye's bicep was bit of an exaggeration but yeah it fulfilled its purpose.
But for most of us, we tend to despise greens as they seem bland, boring and dry.
There are several health benefits of including greens into your diet namely weight loss or muscle gain. If you are someone who want to get all the benefits of these greens and at the same time want something delicious which doesn't taste like cardboard, then try this Spinach Banana Green Smoothie.
I will share a quick an easy way to gulp down your greens in seconds without you even noticing it.
Spinach Banana Green Smoothie Recipe Below⤵️
Why Greens?
Leafy green vegetables are an important part of a healthy diet. They’re packed with vitamins, minerals and fiber but low in calories.
Eating a diet rich in leafy greens can offer numerous health benefits including reduced risk of obesity, heart disease, high blood pressure and mental decline.
Being low in calories, leafy greens are perfect for any healthy weight loss diet plan.
Spinach
Spinach is a superfood. It is loaded with tons of nutrients in a low-calorie package. Dark, leafy greens like spinach are important for skin, hair, and bone health. They also provide protein, iron, vitamins, and minerals
Spinach is a popular leafy green vegetable and is easily incorporated into a variety of dishes, including soups, sauces, smoothies and salads.
Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach
Its nutrient profile is impressive with one cup (30 grams) of raw spinach providing 181% of the DV for vitamin K, 56% of the DV for vitamin A and 13% of the DV for manganese
It’s also packed with folate, which plays a key role in red blood cell production and the prevention of neural tube defects in pregnancy.
What happens if I Eat Spinach Everyday?
There are no side effects of eating spinach every day if consumed in limited quantities. Disadvantages of eating spinach in excess every day are as follows: Oxalic acid and purines: Eating too much spinach can interfere with the ability of the body to absorb minerals. A quick fix of this is add lemon or other vitamin C into your daily diet.
Spinach Banana Green Smoothie Recipe
Appliances used:
Blender Machine
Ingredients:
- Spinach - 2 cups
- Banana - 1 medium
- Peanut Butter - 1 tbsp
- Skimmed Milk - 350 ml
- Dates - 1-2 no.
- Coco powder - 1 pinch (optional)
How to make:
Step 1:
Take spinach and wash it thoroughly.
Step 2:
Put spinach in a mixer blender
Step 3:
Blend the spinach until a smooth paste is formed out of it
Step 4:
Now take a banana and slice it and put it in the blender
Step 5:
Add peanut butter, dates and a small amount of milk in it
Step 6:
Blend it all together
Step 7:
Now add the remaining milk and a pinch of coco powder and give it a good mix
Voila your Spinach Banana Green Smoothie is ready to be served.
Nutritional Information:
- Protein: 20 grams
- Carbs: 49 grams
- Fats: 19 grams
- Fiber: 4 grams
- Calories: 420 Kcal
Besides it has lots of potassium, calcium, vitamins and other minerals.
Who shouldn't consume this smoothie?
Spinach doesn't come with serious side effects, but it can reduce blood sugar levels which may be a problem if you are taking medications for diabetes. Spinach may also be risky for people with kidney stones and thyroid.
People with allergies from peanut butter can replace it with other alternatives as per their own convenience. If someone is lactose intolerant then they can simply switch from regular milk to almond milk or some other milk.
Benefits of Spinach Banana Green Smoothie
We made the healthy green smoothie, now lets look upon what are the numerous health benefits of this green smoothie
Make this smoothie a part of your daily life, to reap the many impressive health benefits of leafy greens and other ingredients used in it. It's the best and most efficient way of consuming green vegetables.
This spinach banana green smoothie is sugar free & loaded with protein & several other vitamins & minerals making it best for weight loss & muscle gain. It doesn't have any added sugar in it, we only used natural sugar from banana and dates only which makes it optimum for weight loss.
Spinach is packed with important and powerful nutrients that are critical for good health.
Milk is an excellent source of vitamins and minerals, including “nutrients of concern,” which are under-consumed by many populations . It provides potassium, B12, calcium and vitamin D, which are lacking in many diets . Milk is also a good source of vitamin A, magnesium, zinc and thiamine (B1).
Peanut Butter is fairly rich in nutrients and a decent protein source. It’s also loaded with fiber, vitamins and minerals. There are several other benefits of peanut butter but the main problem with peanut butter is that it’s so incredibly hard to resist.
Dates are a very healthy fruit to include in your diet. They are high in several nutrients, fiber and antioxidants, all of which may provide health benefits ranging from improved digestion to a reduced risk of disease.
So there it is your Perfect Green smoothie that you can easily replace your breakfast with to lose that belly fat and at the same time pack onto those muscles.
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