Thursday, March 24, 2011

Pineapple-Papaya Green Smoothie

Hey all! So, I wanted to share one more green smoothie recipe on here before I move on to some healthy treats I've been cooking up for you guys. This smoothie was inspired by my very first green smoothie that my Mom made for me and my brothers about 4 years ago. Trust me, it took a few tries to get everyone to at least take a sip of this green monstrous concoction, but after we gave it a shot I think we all changed our opinions real quick. Pineapple is a great fruit to use for green smoothies or juices because of its strong taste of sweet and tart flavor that can easily mask any type of dark healthy green. It is light, refreshing and very satisfying, especially due to the high fiber content. I like to make this smoothie without any additional powders or nuts because I find the few ingredients to work so well together and be substantial enough on their own.

Here's the recipe I generally follow.
(makes about 3-4 servings)

1/2 medium pineapple, peeled and chopped
1/2 papaya, peeled, de-seeded and chopped
1 bunch kale or swiss chard
3/4 cup filtered water
1 cup ice

Due to the medicinal properties in these fruits, this smoothie would mainly benefit as an immune boosting, digestive support formula that can also promote detoxification in the body and reduce inflammation. I like to use it as a detox smoothie after a long weekend of wining and dining, college style obviously. Here is a quick breakdown of the medicinal properties of these ingredients:


Pineapple has loads of water-soluble antioxidant vitamin C and a trace mineral manganese, which is an essential cofactor in energy production. The antioxidant capacity and carotenoids present in pineapple have shown to greatly support one's vision and protect against age-related macular degeneration (ARMD). Additionally, an important enzyme found in pineapple called bromalain is known for its strong anti-inflammatory potential and help aid in digestion.

Papaya also contains similar therapeutic properties as pineapple, since it contains a ton of vitamin C and other antioxidants, as well as protein-digesting enzymes including papain and chymopapain. These enzymes have been shown to greatly reduce inflammation in the body and help improve healing from burns. Some studies have linked papaya to having anti-cancer properties, especially in colon and lung cancer.

I love to incorporate kale into as many recipes as I can due to its superior nutrient composition compared to almost any other food. Kale is a part of the cabbage family that contains loads of vitamin A, vitamin C and potassium, tons of lutein to help promote good eyesight and fight cancer, and a wide variety of essential minerals such as calcium and iron.

The key to using the most nutrient dense fruits and greens is typically to find the darkest, richest colors. Kale, for example, is a dark leafy green that contains many more phytochemicals and nutrients than a green like romain lettuce. Swiss chard is also a good one to keep an eye out for at your supermarket.

Alright, that's all for now on the smoothies. Keep an eye out for the yummy dessert recipes I've got coming your way next. It will be worth your while.. I promise:)



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Grotto, David, RD, LND.(2007) 101 Foods That Could Save Your Life. New York: Bantam Books.