You have heard me talk about having a smoothie for breakfast in the morning to fill your body with, vitamins, minerals, enzymes and water.  When you start your day with a green smoothie the nutrients you are able to digest the greens quickly & easily since they are already broken down by the blender.   The vitamins, minerals and enzymes go right into your bloodstream and are then carried to the cells of your organs providing them with the nutrition they need to perform their job at an optimal level.  When your organs are working well you feel really good. 

 

Green smoothies are one of the best and quickest ways to reduce inflammation (the root cause of most chronic disease) while hydrating your body, drenching your cells in life-giving nutrients and even repairing your DNA. You get boundless energy, glowing skin, clear eyes, improved digestion and exceptional health and happiness. They get rid of toxins, excess weight, sugar cravings, addictions and prevent premature aging. Green smoothies will help you to build an immune system strong enough to keep you vibrant during cold season. 

 

 

People often ask me what greens should they use? Today I want to talk about the green most of us probably have in the refrigerator right now.  That is ROMAINE.

 

Romaine is great because it is not goiterogenic which many of the dark leafy greens like kale and other cruciferous vegetables are.   Goitrogens are naturally-occurring substances that can interfere with function of the thyroid gland . If you have any thyroid problems romaine is a good choice.

 

Romaine has Low Levels of Oxalic Acid. If you have problems with calcium oxalate or kidney stones, romaine lettuce might be a good choice for leafy greens since it is very low in this anti-nutrient.

 

Crisp romaine lettuce is a highly nutritious leafy green to use in a green smoothie. It has a mild flavor that is easily masked by fruit so it's perfect if you're new to green smoothies or making it for picky eaters.

 

You can add an entire head of lettuce to a fruit smoothie and not impact the taste at all. I typically toss in an entire head of romaine in my morning smoothie. It provides me an infusion of nutrition first thing in the morning.

Romaine has many great benefits you will be surprised to discover. 

 

Protein

Believe it or not, romaine lettuce is a complete protein! That means that it has all 8 essential amino acids, According to Joel Fuhrman, M.D., a head of romaine lettuce is approximately 50% protein by calorie, which is more protein per calorie than chicken.

 

Reduces Cholesterol

Since romaine is high in fiber it helps reduce cholesterol.   In the colon, fiber binds to bile salts and removes them from the body. This forces the body to make more bile, which is helpful because it must break down cholesterol to do so. This is just one way in which fiber is able to lower high cholesterol levels.

 

Helps lower blood pressure

In addition, romaine lettuce is a very good source of potassium, which has been shown in numerous studies to be useful in lowering high blood pressure, another risk factor for heart disease

 

Rich in B-vitamins: especially Folate (B9)

Romaine has 213% RDA of folate in a 2 cup serving.   This B vitamin is needed by the body to convert a damaging chemical called homocysteine into other, benign substances. If not converted, homocysteine can directly damage blood vessels, thus greatly increasing the risk of heart attack and stroke. A small head of romaine also contains Thiamine (B1) - 38% RDA, Riboflavin (B2) - 32% RDA, Niacin (B3) - 12% RDA, Pantothenic Acid (B5) - 18%, Pyridoxine (B6) - 36 %,

 

Good for Your Heart

Romaine's vitamin C and beta-carotene content make it a heart-healthy green. Vitamin C and beta-carotene work together to prevent the oxidation of cholesterol. When cholesterol becomes oxidized, it becomes sticky and starts to build up in the artery walls forming plaques. If these plaques become too large, they can block off blood flow or break, causing a clot that triggers a heart attack or stroke.

 

Rich Source of vitamin A.

According to the CDC, a 2 cup serving of romaine lettuce provides 140 percent of the daily recommended vitamin A requirement. Vitamin A is good for your eyes, good for keeping your skin healthy and for fighting off infection & disease.

 

High in Vitamin K

Two cups of Romaine provide 120% of your daily requirement for vitamin K. Vitamin K is an essential nutrient necessary for blood clotting - it regulates normal blood clotting by helping the body transport calcium. Vitamin K may also be helpful for bone health: it may reduce bone loss, and decrease risk of bone fractures. It also may prevent calcification of arteries and other soft tissue.

 

Mineral-Rich

Don't let the lighter color of romaine lettuce fool you. This not-so-dark leafy green is rich in minerals including calcium, magnesium, potassium and iron.

 

Water

One small head of romaine provides 16% of your daily water needs with about 20 ounces of water per head!

   

Choose bright, crisp heads of romaine lettuce. Don't buy bunches that are limp, wilted or yellowing. It is common to find romaine that has slight browning along the very edges of the outer leaves. This is okay as long as the rest of the head looks fresh and green. You can just trim the brown edges off the outer leaves.

 

Whenever possible, choose organic romaine, as greens are often high in pesticide residue. Store in a sealed plastic bag or container.  Romaine is more stable than many other greens and will stay fresh for about 7 days.  

 

Wash each leaf by dunking in a large bowl of water then drain in a colander.  Tear it into smaller pieces and add to your smoothie. You will hardly even taste it because of its delicate flavor. You can add more romaine than I put in the recipe for additional nutrition, I do! 

  

Here are 2 recipes for fall smoothies using Romaine.

 

High Fiber Pumpkin Smoothie

 

2 servings

 

1 cup pumpkin (organic canned is fine) or        cooked sweet potato or butternut squash

2 Tb chia seeds
1 cup almond milk

4 large leaves of romaine

10 drops vanilla or plain stevia

1 tsp pumpkin pie spice (or 1 tsp cinnamon,      ¼ tsp nutmeg, ¼ tsp allspice)

4 pitted prunes (optional for additional              sweetness and to provide fiber & iron)

1 Tb whey or hemp protein powder 

• Soak chia seeds in almond milk for 30 minutes or overnight.
• Blend all ingredients together until well combined. 
• Add water or almond milk to get desired consistency.  

 

 

Pear Ginger Smoothie

 

2 servings

 

2 Tb chia seeds

1/2 cup water

2 pears cored and chopped (peel if not organic)
1 Tb fresh ginger grated or chopped

1/2 cup almond milk

4-6 romaine leaves

1 Tb vanilla protein powder (Sun Warrior or Tera's Whey)

 

• Soak chia in water for at least ½ hour or overnight
• Place all ingredients into a blender. 
• Blend until smooth, add more almond milk if it is too thick

 Pears are a great source of water-soluble fiber especially pectin. Pears have more pectin than apples! The pectin makes them a good food for helping to balance cholesterol levels and support intestinal health.