Green smoothie. The best way to add more nutrients to your diet. – Food Pharmacy

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Green smoothie. The best way to add more nutrients to your diet.

When we first started our pilgrimage towards a healthier life, we quickly realized that we had to make the ride fun and enjoyable, in order for this new lifestyle to last. At a pizzeria, we decided to start by making sure that we get large amounts of nutrients in the shape of raw vegetables every day. We shook hands on it. If you’re thinking about changing your eating habits, try not to be mesmerized by all the things you have to exclude from your diet. Focus on all the things you should add. 

The elevator pitch: You have hundreds of billions of bacteria in your colon, which constitute the gut microbiota. And simply put, you can divide them into two groups: good and evil ones. Lots of good bacteria = a strong and healthy gut flora, which effectively protects you against inflammation and chronic disease. If these words sound like mumbo jumbo to you, think about the fact that approximately 70 to 80 percent of the body’s immune system is located in the colon. Then it’s actually pretty logical, right?

Should you try to make life extraordinarily easy for your good bacteria? The answer is yes. And you do so by eating lots of plant fibers. Or in proper English: Revel in vegetables. The Swedish National Food Administration recommends an intake of 500 grams a day, a target far from all are able to reach. Some scientists say you may benefit from an even higher intake.

Recently, Imperial College London published a study which showed that a daily intake of 800 grams of fruits and vegetables may prevent the risk of premature death. The results revealed benefits from a daily intake of 200 grams of fruits and vegetables as well, but the closer you get to 800 grams, the better.

Unfortunately, we still don’t know if intakes greater than 800 grams a day would further reduce the risks. But that doesn’t mean you should be worried if you, like us, have an even higher intake. On the contrary, it’s reasonable to think that higher intakes would lead to even further benefits.

Shortly after we started our blog, we put on sequin dresses (it was New Year’s Eve), and promised to add a large green smoothie to our everyday routine. Today, more than two years later, we still haven’t broken our New Year’s resolution.

We used to say that a green smoothie tastes like fresh-cut grass, but now we love it. This is probably the only thing that has changed. Every day, we put various vegetables in the blender, add some water and press the “start” button. If you’re a newbie when it comes to green smoothies, we suggest you start with this one – the pea green Kebnekaise smoothie from our book.

Kebnekaise smoothie
(2 servings)

1 good-sized bunch of mangold (or green leaves of your choice)
1 small bunch of baby spinach
1 cucumber
1 lemon
a piece of fresh ginger
2 celery stalks
1 avocado
0.5-1 cup water

Mix until you have a perfectly smooth smoothie. Add one tablespoon of coconut oil. Let the chlorophyll in the dark greens travel through your body.

You’re more than welcome to follow us on Facebook and Instagram. And buy our book in Polish here and professor Stig Bengmark’s synbiotic here.



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