As the winter chill sets in, keeping our bodies nourished and spirits high becomes crucial. In Lisbon, the cooler months may not be harsh, but they still necessitate a nutritional boost. Enter our Winter Green Smoothie—a harmonious blend of local, seasonal ingredients crafted to energize, detoxify, and bolster your immune system.

Winter Green Smoothie Recipe

Ingredients:

• Spinach: This leafy green is a powerhouse of nutrients. Recent studies have highlighted its role in not just maintaining but enhancing muscle efficiency, particularly due to its high nitrate content which can improve mitochondrial efficiency (Boorsma et al., 2014).
• Pear: This fruit brings a touch of natural sweetness and is loaded with fiber. Research has shown that pears can play a significant role in gut health due to their high pectin content, a prebiotic fiber that fosters beneficial gut bacteria (Slavin, 2013).
• Avocado: Avocados are celebrated for their healthy fats, particularly oleic acid, which has been linked to reduced inflammation and been shown to have beneficial effects on genes linked to cancer (Dreher & Davenport, 2013).
• Lemon Juice: Lemons are a vibrant source of vitamin C, an antioxidant that's crucial for immune system function and skin health. Vitamin C has been shown to stimulate the production of white blood cells, protect against oxidative stress, and repair tissues (Carr & Maggini, 2017).
• Freshly Ground Flaxseed: Flaxseeds are rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid. A study published in the American Journal of Clinical Nutrition highlighted that ALA can reduce inflammation and may lower the risk of chronic diseases such as heart disease and arthritis (Pan et al., 2012).
• Cinnamon or Ginger: Both spices are known for their anti-inflammatory and antioxidative properties. Ginger, in particular, has been shown to be effective in reducing muscle pain and soreness due to its anti-inflammatory effects (Black & O'Connor, 2010).
• Water or Almond Milk: Your choice of base.
• Optional: Local Honey or Agave Syrup: For a touch of sweetness.

Instructions:

1. Wash all ingredients thoroughly.
2. Combine spinach, pear, avocado, and flaxseed in a blender.
3. Add lemon juice and your choice of water or almond milk.
4. Include cinnamon or ginger for a warming effect.
5. Blend until smooth, sweetening as desired.

Why This Smoothie?

Each ingredient is selected for its potential to support health, particularly in winter:

• Spinach's nitrates may enhance muscle function, making it more than just a muscle-builder.
• Pears contribute to gut health with their prebiotic fiber.
• Avocados offer anti-inflammatory benefits and might help prevent cancer.
• Lemons boost the immune system and aid tissue repair.
• Flaxseeds reduce inflammation and could lower the risk of chronic diseases.
• Cinnamon and Ginger provide antioxidative and anti-inflammatory benefits, potentially easing muscle pain.

P.S. Concerned about your protein intake? You're not alone. Many of our clients look for ways to incorporate more protein into their diets, especially when following a plant-based regimen. To boost the protein content of this Winter Green Smoothie, feel free to add a scoop of your preferred plant-based protein powder.

Today's top recommendation for a vegan protein source is pea protein. Derived from yellow split peas, this protein powerhouse is not only hypoallergenic but also rich in essential amino acids, particularly branched-chain amino acids (BCAAs) that are crucial for muscle growth and repair. Studies suggest pea protein is as effective as whey in supporting muscle strength and body composition, making it an excellent choice for those looking to maintain or increase their protein intake without relying on animal products (Babault et al., 2015).

Adding pea protein or your preferred plant protein to this smoothie can seamlessly increase your protein intake, ensuring you're fueled and ready to tackle the day, all while enjoying the myriad benefits of a green-packed meal.

Join the Conversation

We'd love to hear your thoughts on our Winter Green Smoothie. Have you tried it? Do you have a go-to winter smoothie? Share in the comments and let's foster a community of health and warmth this season.

Remember, maintaining health and hydration is essential in winter. Our Winter Green Smoothie is designed to help you do just that. Here's to a healthy, happy, and green winter!