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Recipe Wednesday – Lean Green Shake, Basil Pesto, Zucchini Zip

Posted Oct 10 2012 9:29am

It’s Recipe Wednesday!

This week we are focusing on green or green skinned food.

Foods that are green in color contain lutein, indoles, sulforaphane, zeaxanthin, phenethyl isothiocyanate, monoterpenes. They help to lower the risk breast, prostate, lung and other cancers; promote eye health; help build strong bones; boost immunity.

  green food small

Foods to try: Green apples, avocados, green grapes, green pears, honeydew, limes, kiwi, spinach, broccoli, broccoli rabe, kale, swiss chard, asparagus, artichokes, bok choy cabbage, green bell peppers, cucumbers, string beans, peas.

Lean Green Shake

*Fabulous for when you feel bloated*

green smoothie

2 cups baby spinach

1 ripe kiwi, peeled and quartered

1 cup low-fat milk, or almond milk

1 scoop vanilla protein powder

1 tsp vanilla

Ice cubes

 

Place all ingredients into blender, added cubes one at a time for desired consistency.

 

Spinach has a high nutritional value and is extremely rich in antioxidants, especially when fresh, steamed, or quickly boiled. It is a rich source of vitamins A,C, E and K, magnesium, manganese, folate, betaine, iron, vitamin B2, calcium, potassium, vitamin B6, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids. opper is required in the production of red blood cells.

Zinc is a co-factor in many enzymes that regulate growth and development and aids in digestion.

 Kiwi is an excellent source of Vitamain C, containing  about 154% of the daily recommended intake. It is also rich in Vitamins A, E and K, potassium,  and omega-3 fatty acids. Research studies shows that consumption of foods rich in ω-3 fatty acids may reduce the risk of coronary heart disease, stroke, and help prevent development of ADHD, autism, and other developmental differences in children.

 

Basil Pesto

2 cups basil

1 garlic clove, peeled and smashed

1 tbsp pine nuts

1/2 cup EVOO

1/2 cup freshly grated parmesan cheese

Sea salt and pepper to taste

 Combine herbs, greens, garlic and nuts in a food processor; blend until smooth. Slowly add the oil to the running processor until well combined and 2 tbsp of water.

 Basil is a great source of Vitamin A, Vitamin K, Iron, and a a good amount of minerals like potassium, manganese, copper, and magnesium.  Potassium is an important component of cell and body fluids, Vitamin A is great for vision, and Vitamin K is needed for bone strengthening.

 

Zucchini Zip

(makes 9 servings)

 

1 tbsp EVOO

4 medium zucchini, julienne cut

3 minced cloves of garlic, minced

1 tbsp chopped fresh basil

1 tbsp chopped fresh mint

1/4 tsp sea salt

1/4 cup unsalted finely chopped pecans

 

Heat olive oil in large skillet over medium heat. Add zucchini and garlic, saute for 3 minutes til zucchini is slightly softenend. Remove from heat to cool. Add zucchini mix into a bowl, add basil, mint, and salt. Stir in pecans evenly. Serve room temp or chilled.

Zucchini is a good source of Folate, Vitamin A, Vitamin C, B-complex group of vitamins like thiamin, pyridoxine, riboflavin and minerals like iron, manganese, phosphorus, zinc and potassium.

Like these recipes? You can find more at Clean Living Recipes


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