Don’t tell the kids but the summer is starting to simmer down bc the CNE opens next weekend … However, we still have at least a few weeks of hot summer weather to go, and what better way to enjoy a hot summer day than with an icy smoothie? I love smoothies because they are easy to make with various recipe options.
Micronutrients in Pineapples
Here’s a great option that contains pineapples, which is a super delicious tropical fruit that originated in South America. They contain LOTS of vitamin C and also manganese. They also contain vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, folate, copper, iron, magnesium and potassium, and trace amounts of vitamin A, vitamin K, calcium, phosphorus and zinc. Pineapples are also great sources for antioxidants, which help to mop up free-radicals that can contribute to cancer.
One of the best things about eating pineapples is that they contain an enzyme called bromelain that:
- Is a great digestive enzyme to help you digest your meat better and not feel SUPER full afterwards. This means that if you eat a indulge in a little bit more meat at your family BBQ, you shouldn’t get the “meat sweats” — fair warning, this ONLY applies if you don’t over-indulge by a large amount!
- Is an anti-inflammatory that is so effective that it has been shown to reduce inflammatory markers and may provide pain relief in inflammatory types of arthritis
- Has anti-allergy properties that, in combination with its anti-inflammatory effects, help reduce nasal swelling and thins the mucus in order to make it easier to breathe
- Boosts immunity
The Take-Away Message
All of this leads to my suggestion of incorporating pineapples into your rotation of regular foods that you eat because it’s super yummy AND it has many health benefits!
Here’s the Recipe!
- 3 cups pineapple, fresh, chopped
- 1 banana, frozen
- ½ cup water
- 1 tsp ginger, fresh, minced
- 1 tbsp flaxseeds, finely ground
- 2 mint leaves, fresh
Variations: add 1 tbsp shredded coconut and replace the water with coconut water to make this smoothie even more tropical. You can also add in a scoop of coconut yogurt (or any other type of yogurt) to make it a bit creamier as opposed to simply icy. And, you can add 1 scoop of whey or rice protein powder to provide more protein.
- Combine the pineapple, banana, water, ginger and flaxseeds in a blender and process until smooth.
- Add the mint leaves and blend briefly — only until the mint leaves are just incorporated.
- Serve immediately.
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Here are a few more posts on healthy recipes that you might also be interested in:
- Pomegranate Quinoa Salad Recipe
- Roasted Salad Towers Recipe
- Gluten-Free Shortbread Cookies Recipe
- Almond Milk Recipe
- Strawberry Mango Guacamole Recipe
- Chocolate Avocado Matcha Popsicles
- Blueberry Spelt Pancakes Recipe
- Sweet Potato Pecan Bake Recipe
- Katz R & Edelson M. 2009. The Cancer-Fighting Kitchen: Nourishing, Big-Flavor Recipes for Cancer Treatment and Recovery. Celestial Arts: Berkley, CA.
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