I have been trying to eat different kinds of breakfasts lately as I was getting bored with porridge and fruit. As I started looking into healthier, yet still filling, alternatives, I was led down the smoothie route.
This one is a nice way to start off as it is mild and does not contain anything very scary…I guess spinach might be scary for some, especially when combined with the word breakfast, but give it a go. For those of you with children, who do not eat a lot of fruit or veg, this is a sure winner. The colour might put them off – healthy green – however the taste will have them asking for more. Let them try a teaspoon and see what happens…
As for health, spinach is one of the greatest leafy greens (and can be substituted for kale in this recipe if you prefer). It belongs to the Chenopodiaceae family (also known as goosefoot), a family of nutritional powerhouses including beets, chard and quinoa. It shares a similar taste profile with these two other vegetables; the bitterness of beet greens and the slightly salty flavour of chard. Spinach is rich in iron which, as you probably know, plays a central role in the function of red blood cells which help in transporting oxygen around the body, in energy production and DNA synthesis. Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folic acid as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach. Have a read here for more details (BBC Good Food). A great food to fill up on for anyone but especially if you are pregnant or breast feeding.
Mango is another super healthy element to this breakfast. It improves digestion, lowers cholesterol, it is rich in iron, is said to improve concentration and memory and last, but certainly not least, Vitamin E, which helps to regulate sex hormones and boosts sex drive, is abundantly present in mangoes… Read more here (Health Mango).
So feed it to your children before exams or simply in the mornings to help them concentrate, feed them to yourself to improve digestion and maybe slip your partner some….:-)
Mango and Spinach Smoothie
1 banana (if very ripe it will make smoothie sweeter)
2 handfuls of fresh spinach (or kale)
1 large handful of frozen mango (if you buy fresh, then cut into wedges and freeze)
100ml of cold water (if smoothie seems too thick simply add a bit more)
- Slice the banana and apple and put them in a tall blender
- Add mango, spinach and water
- Blend for a good 2-3 minutes to ensure a smooth drink
- Pour into a nice glass…makes it look tastier!
(You can add other fruit – I threw in a few strawberries after I had taken the first picture…hence the small red dots in the glass)