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egetable Smoothie.

We can all use some additional nutrition.

The below video is from Dr. Michael Greger showing how to create this smoothie. In his video he prepares for 5 days but in the recipe below it is for 6. The reason I go with 6 is the fact that celery, carrots and green onions are normally sold in bags/bundles that will provide enough for 6 days without having any leftovers.

Also, for each of those 6 days you will have 2 times the serving that you see in the picture. I calculate this as one 1 serving because I would consume it throughout the day.

Vegetable Smoothie

Vegetable Smoothie

We can all use some additional nutrition and this vegetable smoothie is a great way to accomplish just that.
4.67 from 3 votes
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Prep Time 15 minutes
Total Time 15 minutes
Course Juices & Smoothies, Snacks
Cuisine WFPB
Servings 12 servings
Calories 92 kcal

Ingredients
 
 

  • 1 beets 1 large or 2 medium size beets (cut into 6 pieces)
  • 1 bundle celery 1 bundle and split it up in 6 portions (at least one stalk for each portion)
  • 6 carrots large ones
  • 2 red bell pepper Large size, deseeded and cut into 6 pieces
  • 6 stems green onions
  • 2 jalapeño pepper cut in 6 pieces (remove the seeds if you want to reduce the heat)
  • 6 1/4 inch turmeric fresh
  • 2 bundles kale split it up in 6 portions
  • 1 bundle parsley split it up in 6 portions
  • 12 cups vegetable juice I like the Organic Very Veggie, Low Sodium from R.W. Knudsen (2 cups for each day)
  • 6 tsp horseradish (1 tsp for each day)
  • 1 tsp black pepper freshly ground (about 1/6 tsp for each day)
  • 18 cups water water or ice (3 cups for each day)
  • 6 lemon juice of 1 of the lemons and zest for each day (buy organic because of the zest!)

Instructions
 

  • The first time you create this smoothie will be longer but the remainder or the week, it only takes a few minutes. The first time takes longer because you will have to wash all the veggies, cut them and fill all the bags for the remainder of the week.
  • Wash all veggies well and clean/cut each vegetable (I prefer to de-stem the kale to avoid the bitter taste, cut the ends off the carrots, beets, celery etc.)
  • Fill 5 bags with all the produce and add one portion into the blender
  • Besides the produce that you added to the blender, you will also need to add 2 cups of vegetable juice, 3 cups of water, some fresh pepper and the horseradish.
  • Blend everything well (I use the highest setting for 1.5 to 2 minutes) and serve.

Video

Notes

We all can use some more veggies in our diet and with this smoothie you not only accomplish that, you also provide plenty of vitamins, minerals and phytonutrients to help your liver with the detoxification process. In addition, several of these veggies made it to the top 10 list of a 2009 anti-cancer study. In this study they tested the juice of 34 different produce on 8 different cancer cells to see if it would stop the growth or kill the cancer cells.
The veggies that made it to the top 10 best cancer fighting ones, are:
  1. Garlic
  2. Leeks
  3. Yellow and green onions
  4. Broccoli
  5. Kale
  6. Brussel Sprouts
  7. Cabbage
  8. Cauliflower
  9. Beets
  10. Spinach
There is also a similar study done with fruit and tart fruits came out on top, especially cranberries and lemons.
Besides the cancer fighting properties, it is also important to help your liver with the detoxification process and provide your body with antioxidants to neutralize the free-radicals. Some other produce to consider adding to smoothies or in your cooking process are:
  • Carrots: rich in vitamins A, B6, E and K, potassium, calcium, magnesium, iron, flavonoids (e.g. Falcarinol - has antibacterial, anti fungal, anti-inflammatory, immune-boosting, and anticancer properties. Also found in celery, parsnips, parsley, cilantro and ginseng), carotenoids, lycopene and lutein. Carotenoids and vitamin A have a strong ability to protect you from cancers caused by viruses, chemicals and radiation.
  • Beets: are high in antioxidants, rich in carotenoids, lycopene and vitamin A, Peoanthocyanidin (phytonutrient) and betaine (anti-inflammatory). Good source of vitamin C, folate, manganese and potassium.
  • Celery: contains falcarono, vitamins A, C and K, calcium, potassium and magnesium and noteworthy anticancer flavonoids: apigenin and luteolin, which help block angiogenesis (process that tumors form new blood vessels).
  • Ginger: is a powerful antioxidant, anti-inflammatory, shrinks tumors and blocks the formation of tumor blood vessels. (This is a cousin of turmeric). Curcumin (the main active component in turmeric) has the ability to block every stage of cancer development - cell mutation, tumor growth, metastasis, it directly kills cancer cells and it doesn't hurt healthy cells.
  • Capsaicin (compound that makes peppers hot) tells cancer cells to die.
 
References:
  1. Anti-proliferative and antioxidant activities of common vegetables : A comparative study
  2. Antioxidant and anti proliferative activities of common fruits

Nutrition

Calories: 92kcalCarbohydrates: 21gProtein: 3gFat: 1gSaturated Fat: 1gCholesterol: 1mgSodium: 477mgPotassium: 728mgFiber: 5gSugar: 12gVitamin A: 7749IUVitamin C: 129mgCalcium: 79mgIron: 2mg
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