Green Spinach & Molasses Smoothie

Green Spinach Smoothie Recipe full of high nutrient ingredients like chia seeds, flax seeds, molasses and spinach! Adding nutrients to our American diet can be difficult. Changing habits to improve health can be overwhelming. This green smoothie recipe won’t fix everything, it’s not “the” simple solution to good health but it’s an easy place to start. With this recipe I want to explain the nutrition facts and how good food can heal the body.

Why We Drink A Green Smoothie Every Day

As a mom I’m responsible for my kids health. I responsible to teach them and give them healthy habits to practice that will help sustain them so they can grow and thrive. So I do my best to make this smoothie something they will drink and enjoy without minimizing the nutrients.

I myself have epilepsy, and gut issues since childhood and after my last baby I gained a lot of weight and have had some major hormonal imbalances. So I curated this drink to fit my needs for healthy brain and nervous system, filled with vitamin B’s that help aid my hormonal imbalances, vitamin C and antioxidants that help with mine and my kids immune system and overall health all from real foods.

We’ve make a “healthy drink”, as my kids call them, faithfully every morning for the last month. It has not fixed all my problems but I have notice, in this small amount of time, drinking a green smoothie faithfully has lowered my crazy appetite, improved my PMS mood swings (Thank the Lord!), and given me more energy and better rest. My kids still got the flu that went around, I still get tired after long days, I haven’t lost any weight but I know healing takes time and a lot more work then just 1 smoothie a day.

All that to say, we are embracing our health one step at a time. Without overwhelm, bitter tonics or synthetic nutrients, but real food, easy to make, fun drink that doesn’t cost a fortune. I hope this recipe encourages you and help you embracing your families health with joy and peace.

This smoothie recipe can absolutely be adapted and I think everyone should adapt it in some way or another. My desire is to help you make a smoothie you enjoy and are able to drink every morning in order to add the nutrients you need to keep you strong and healthy.

Ingredients That Will Add High Nutrients To Your Green Smoothie

Chia Seeds 

2 tablespoons of chia seeds are full of magnesium (23% DV), iron (12% DV), phosphorus (20% DV), zinc (12% DV), thiamine (15% DV), niacin (16% DV), calcium (14% DV), fiber, protein, omega 3 fatty acids, and antioxidants. Chia seeds are also a great source for Essential Amino Acids. Chia seeds are beneficial to your heart, bones, and nervous system. They are also knows for the reducing appetite and food intake and can be effective for loosing and maintaining weight.

Flax Seeds

1 tablespoon of ground flax seeds has thiamine (10% DV), Copper (9% DV) Manganese, (7% DV), Magnesium (7% DV), Phosphorus (4% DV), Selenium (3 %, DV), Zinc (3% DV), Vitamin B6 (2% DV), Iron (2% DV), Folate (2% DV). Flax seed is a great source for thiamine which is an important vitamin that help with our metabolism and cell function. Copper helps with brain development and immune health and helps our body’s absorb iron. Flax seeds is another great source for Essential Amino Acids.

I like to take both chia seeds and flax seeds together because one of them his high in iron while the other is high in copper. Copper helps iron absorb and along with protein they produce hemoglobin which transports oxygen in red blood cells.

There are so many other good combinations of vitamins and minerals that work together in just these two ingredients alone. We could go on but let’s move on.

Blackstrap Molasses

1 tablespoon of blackstrap molasses can be powerful, manganese (37% DV), Copper (29% DV), Iron (25% DV), Calcium (15% DV), Potassium (8% DV), Magnesium (15% DV), Vitamin B6 (10% DV), Selenium (7% DV). These vitamins and minerals aid in the function of your nerves system, brain, blood and heart health, immune system and if you want go in more depth on the nutrients found in molasses read, “Benefits of Blackstrap Molasses“

*My kids will not drink this smoothie without a banana if it has molasses in it. Banana’s are the only thing that I found that mask the strong molasses flavor.

Lemon juice

Lemons are most commonly known as a high source of vitamin C, they also contain fiber and other beneficial plant compounds but lets focus on vitamin C for a minute. Vitamin C builds up your immunity, it strengthens you immune system helping fight off bacterial infections, allergies and even cancer. This vitamin plays an important role in the formation of collagen, helps with arthritis, lowers cholesterol, prevents constipation, keeps blood from clotting… and more. Vitamin C is important and 1 lemon has about 40 mg or 50% your DV of vitamin C. Lemon’s are a great source in vitamin C but not the greatest, Oranges, bell pepper, strawberries, broccoli, kale, have even more. Lemons are more acidic than these other fruits and vegetables and therefore increases urine pH making it harder for kidney stones to form.

Spinach

1 cup of raw spinach includes Vitamin A (16% DV), Vitamin C (9% DV), Vitamin K (121 % DV), Vitamin B9 (15% DV) , Iron (5% DV), Calcium (2% DV), Potassium (4% DV), Manganese (12% DV), Magnesium (6% DV). Raw spinach also contains some Essential Amino Acids but not nearly as much as flax and chia seeds do. Spinach is known for its plant compound, Lutein and zeaxanthin that work together to improve eye health. It also contains MGDG and SQDG both components that help slow down cancer growth. Spinach also has nitrates that moderate blood pressure and improve hearth health.

Spinach also contains calcium and oxalates, too much of these and they can cause a build up creating calcium stones or kidney stones… But don’t stress to much over this, 1 cup spinach in your smoothie should not cause kidney stones. Three reasons why: 1. you are also adding acidic lemon juice making it more difficult for the stones to form. 2. You are blending with water making it easier for you gut to break down and regulate the both calcium and oxalate in a way that’s beneficial to you. 3. Its only 1 cups, that not over doing it. Don’t be afraid to eat healthy foods because of what might happen. Do your research.

Vitamin K can also seem controversy as it is essential in clotting blood. We obviously don’t want blood clots in our arteries or veins but we do want our blood to clot when we get a cut or laceration so we don’t bleed out. Vitamin K keeps us from bleeding out while Vitamin C keeps our blood from clotting when its not supposed to. Its important to have both of them to keep the right balance.

Honey

Honey helps make this drink drinkable. Its sweetness makes life better. Not only that but its full of antioxidants, antibacterial and anti-fungal. Honey helps build up your immune system and aids in fighting off colds and other viruses. Antioxidants protect cell’s from damage and in doing so protect you from cancer and heart disease.

Bananas

I have found my kids wont drink a smoothie unless there are banana’s in it. Bananas mask the molasses and spinach flavors just enough and sweeten the smoothie. One banana’s thankfully also are a great source of Vitamin C (12% DV), Copper (11% DV), Potassium (10% DV), Magnesium (8% DV) and more. Banana’s support your digestive system and aid you metabolism and are full of antioxidants. They are beneficial for heart health and the potassium helps regulate blood pressure.

Strawberries

1 cup frozen strawberries contain, Iron (9% DV), Potassium (7% DV), Magnesium (6% DV), Copper (12% DV), Manganese (28% DV), Selenium (3% DV), Vitamin C (101% DV). Strawberries are great for you immune system. They have lots of antioxidants and reduce the risk of chronic diseases like cancer and heart disease. These sweet strawberries are known to slow down glucose digestion regulating your blood sugar. Strawberries are just one of the many berries that are so very good for you. Blueberries, raspberries, blackberries, and also cherries, are all so very beneficial and can be substituted in this recipe

Learn more…

I hope you are encouraged and enlightened more than overwhelmed by all the information about the nutrients information of these ingredients. I hope adding a daily green smoothie to your day benefits you as much as it has me.

To learn more about the vitamins and minerals, amino acids and antioxidants that are in your foods check out “Healthy Healing” by Linda Page. I highly recommend this book to anyone who is wanting to learn more about how food heals the body.

If you want quick way to find out nutrition value of a specific food go to https://www.nutritionvalue.org/. You can type anything in and it will give the nutrition values or you can search for a vitamin or mineral and it will give you foods that are a good source for that vitamin.

I hope this green smoothie recipe encourages and helps you get the nutrition you need each day. Again, don’t be afraid to adjust the recipe and if you do share in the comments how it turned out!