Hello dear smoothie lovers! 🙋🏻
Today I want to share an amazingly healthy green smoothie with you: Chinese Cabbage and Spinach Green Smoothie. This is probably one of the most nutrient-rich smoothie recipes out there: Chinese cabbage, spinach, kiwifruit are all considered natural “superfoods”. In addition, the flaxseeds add a bunch of dietary fiber and Omega-3 fatty acids to the smoothie so it really becomes more of a meal rather than “just” a smoothie.
Before I go to the recipe, I want to speak about Chinese cabbage. I recently realized that Chinese cabbage (napa cabbage) is extremely healthy. Apart from being rich in iron and calcium, Chinese cabbage also contains considerable amounts of vitamin C and vitamin A. Even better, research suggests that—along with other cruciferous vegetables—chinese cabbage reduces inflammation. So when I started looking for recipes, I was surprised not to find that many smoothie recipes with this healthy ingredient. Long story short, I decided to make my own Chinese cabbage smoothie – I hope you will like it 🙂
Green Smoothie with Chinese Cabbage and Spinach
Ingredients
- 150 g chinese/napa cabbage (~5 oz)
- 100 g fresh spinach (~3,5 oz)
- 1 banana
- 1 kiwifruit
- 200 ml still mineral water or filtered water (~7 oz)
- 1 tbsp lemon juice
- 1 tsp organic raw honey
- 1 tbsp ground flaxseed
Instructions
- Chop the Chinese cabbage into smaller pieces and put it into the blender jar. Add spinach and water.
- Process until you get a nice and smooth green liquid.
- Peel the banana and the kiwi. Put the fruits into the blender. Add lemon juice, honey and flaxseed.
- Process until smooth.
Nutrition
How to Make a Smoothie More Filling
If you have seen some of my smoothie recipes you might have noticed that I love using fillers to makes smoothies more nutrition-dense and satisfying. Sometimes I add superfoods like spirulina, acai berry powder or maca root powder to my smoothies but I personally prefer the old-fashioned flaxseed to any other exotic ingredient. A recommended daily serving of 2 tablespoons of ground flaxseed adds 3 grams of dietary fiber to your diet. And a great thing is flaxseed doesn’t change the flavor of the smoothie so you can use it in basically any recipe.
If you run out of flaxseed in your pantry, I recommend trying organic ground flaxseed by Viva Naturals. This company uses a special cold-milling method to protect the Omega-3 fatty acids from being oxidized. In other words, you get the maximum nutritional benefits and longer shelf life (the flax seeds won’t get bitter very fast).
Why this Chinese Cabbage and Spinach Smoothie is good for you
This green smoothie is packed with healthy ingredients and is very high in vitamins. For a 335 g serving (~11,8 oz) it contains:
Here is additional information about vitamins and minerals that you get from one serving of this green goodness:
| covered percent of daily need | |
| Fiber | 24% |
| Cholesterol | 0 |
| Vitamin K | 320% |
| Vitamin A | 214% |
| Vitamin C | 99% |
| Manganese | 51% |
| Folate | 46% |
| Vitamin B6 | 41% |
| Magnesium | 30% |
| Copper | 28% |
| Vitamin B2 | 18% |
| Potassium | 18% |
| Vitamin B1 | 17% |
| Phosphorus | 15% |
| Calcium | 15% |
Note: percentages based on Percent Daily Values (DV).
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Love it!