St. Patricks Day- Celebrate with your green veggies!

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St. Patrick’s Day Veggies 

With St. Patrick’s Day around the corner, what better way to celebrate than with Veggies! There are many ways to make the in season green veggies. A few of my favorites that are in season are Collard Greens, Kale, Brussel Sprouts, and Broccoli.  

 

Here are some benefits to each! 

 

Kale: Just one cup of kale contains the daily recommended intake for vitamins A, C and K. It is also rich in B vitamins, calcium, copper, manganese, potassium and magnesium.  It is also loaded with flavonoid antioxidants like quercetin and kaempferol that have powerful anti-inflammatory effects. 

 

Collard Greens: They are high in Calcium and Vitamin K. Those both play a big role in bone health. The reason that collard greens are so bitter, is because they have so much calcium in them. One cup of cooked collard greens has 27% of the recommended intake of Calcium. 

 

Brussel Sprouts: they are a great source of Vitamins A, B and C and the minerals manganese and potassium. They are also an excellent source for Vitamin K. In just one cup, it has 137% of ones’ daily recommended intake. 

Broccoli: It is high in fiber. It is also a great source for Vitamins A, C, E, and K, as well as folic acid. 

 

Here is a great Kale smoothie to try! 

INGREDIENTS                             

·       1/2 cup water (or milk of choice)


·       1/2 cup orange juice

·       1/2 frozen banana (peeled)

·       2 kale leaves (about 1/2 cup)

·       1 cup frozen mango chunks                   

·       1/4 avocado

INSTRUCTIONS

1.             Combine all of the ingredients in a high-speed blender and blend until completely smooth. You may need top and scrape down the sides of the blender to help everything blend evenly. Pour into a glass and serve right away!

2.             Note: If you do not have a powerful blender, I recommend blending the liquid and kale leaves first to help them break down before you add the frozen fruit. 

 

NUTRITION

Calories: 293kcal | Carbohydrates: 56g | Protein: 4g | Fat: 9g | Saturated Fat: 1g | Sodium: 17mg | Potassium: 1032mg | Fiber: 8g | Sugar: 41g | Vitamin A: 3155IU | Vitamin C: 144.8mg | Calcium: 48mg | Iron: 0.8mg

https://detoxinista.com/kale-smoothie/

 

Enjoy! 

KQ

 

 

 

 

 

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