The phytonutrients in foods provide a multitude of health benefits including protection from chronic disease. The broad range of protective flavonoids found in this smoothie recipe are a great way to incorporate them into your diet.
All flavonoids have antioxidant and antiinflammatory properties in addition to other benefits.
The flavones in mint are neuroprotective.
The flavonols found in arugula, ginger and cinnamon reduce the risk of vascular disease.
Flavanones in lemon lower blood lipids and cholesterol.
Anthocyanins in blueberries and cardamom are antimicrobial and help safeguard against cancer.
Instead of using water, try a green leaf tea of your choice to add an even bigger dose of flavonoids into your diet.
Substitute or add as many functional foods as you like. The greater the variety, the greater the protection.
Blueberry Arugula Smoothie
4 cups arugula or 2 cups arugula and 2 cups spinach
2 cups frozen blueberries
1 cup mint fresh, or 2 tablespoons dried mint
2 tablespoons lemon juice
1 cup water or more to desired consistency
1 teaspoon cinnamon
1/8 teaspoon cardamom
1/2-inch slice ginger, or up to 1-inch slice depending on taste
2 tablespoons pomegranate powder (optional)
- Blend all ingredients, except the frozen fruit, in a high-speed blender until smooth.
- Add the frozen fruit and blend until creamy.