smoothie
Nutrition

15 Local Ingredients For Your Green Smoothie

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Written by Carina Lipold. Carina Lipold is passionate about helping people achieve a life endowed with health and happiness. As a highly sought after health and fitness coach, Carina has been featured in the New Straits Times, BFM Radio and The Womens Weekly, written for magazines such as Natural Health, spoken at events including MAWSPA and Murfest, and ran her own TV segment on Astro.

So the basic green smoothie recipe that we all seem to know is: two handfuls of spinach, one large banana and a cup of water.

It’s delicious, it’s nutritious, it’s simple and it works. But why not live a little and try something different? Or, in this case, something local?

Venturing out of your comfort zone to try new ingredients for your green smoothie invites new possibilities to nourish your body, tantalise your tastebuds and is pretty exciting to say the least.

Here are some local ingredients that I suggest that you experiment with – I have personally tried them and have included why they are good for you. Go organic wherever possible to make sure that you get the maximum amount of vitamins and minerals minus the pesticides, herbicides and fungicides.

These are only my recommendations so feel free to try anything else that you find locally and add in some spices too! As long as you keep the smoothie balanced, some cinnamon or turmeric will add a unique but tasty element to make your smoothie stand out. Happy experimenting!

  1. Kangkung: amino acids, calcium, iron, vitamins B and C
  2. Spinach: vitamins A and C, calcium, iron, potassium, zinc, copper, manganese and protein
  3. Sweet Potato Leaf: vitamins A, B6, C and D, iron, magnesium, potassium
  4. Parsley: 30g provides you with all the Vitamin K, 54% of the vitamin C, 14% of the vitamin A and about 10% of the folate and iron you need every day
  5. Lemongrass – antibacterial, antifungal and antimicrobial properties
  6. Pucuk ubi leaf without stem (cassava leave) – rich in protein
  7. Pandan leaves – aids in healing, headaches, stomach pain and much more
  8. Mango – vitamins A and C, B vitamins, copper, potassium, magnesium
  9. Pineapple – vitamin C, manganese, copper, B vitamins
  10. Banana – tryptophan (makes us happy), potassium, slow and fast sugars (ideal for exercise), manganese, vitamins B6 and C
  11. Papaya – vitamins A and C, folate, minerals
  12. Young coconut meat – medium chain fatty acids
  13. Dragon fruit – vitamins B1, B2, B3 and C, lycopene
  14. Watermelon – high in lycopene, vitamin C
  15. Longan – B vitamins and vitamin C

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