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“Let food be thy medicine and medicine be thy food” ~ Hippocrates

Figuring out the spinach.

Well, I game up with a smoothie to help boost the good old red blood cells with a bit of Vitamin D. My blood work came back and everything was within normal expected limits but I was on the lower end of the scale for iron, Vitamin D, and B12. A part of me believe this was depleated after a long season of racing and much, much higher training volume than I ever experienced. To help jump start the replenishing of those stores, here is what I threw in the Vitamix this morning (and weights used to calculate nutritional estimates). What I like about this is that the Vitamin C content is so high, that should facilitate the iron absorption. Another key thing is the Omega 3 to Omega 6 ratio. Its almost 3 to 1 which helps with an anti-inflamtory environment. I was hoping the morels would have been higher in Vitamin D but live and learn.

Blender is getting loaded

Ingredients:
2 Cups Chopped Baby Spinach (209 g)
10 Brussel Sprouts (118 g)
1 Cup Beet Greens (104 g)
1 Cup Swiss Chard (160 g)
1 Cup Morel Mushrooms (17 g)
1 Tbs Spirlina (7 g)
1 Tbs Chia Seeds (10 g)
1 Tbs Hemp Seeds (5.5 g)
2 Tbs Flax Seeds (20 g)
1 Cup of Blueberries (184 g)
1 Cup of Strawberries (162 g)
1 Cup of Mangos (150 g)
2 Bananas (175 g)
Ginger Chunk (14 g)
2 Cups OJ
2 Cups Ice
1 Cup Water

Now using data available online here is my back of the envelope (ok, I used a spreadsheet) calculation of the nutritional values. This should be fairly close since it’s all raw food and just getting blended. Plus I got all the greens super fresh this morning so it could be higher. Anyway, this is just an estimate for illustration purposes since I did not obviously sample the final mix.

Vitamins  Amount Units % of RDA
Vitamin A  38,307.36 UI 766%
Vitamin C  367.93 mg 613%
Vitamin D  35.02 UI 9%
Vitamin E  14.02 mg 47%
Vitamin K  3,005.90 mcg 3757%
Thiamin  1.16 mg 77%
Riboflavin  1.58 mg 93%
Niacin  9.20 mg 46%
Vitamin B6  2.14 mg 107%
Folate  631.41 mcg 158%
Vitamin B12  – mcg 0%
Pantothenic Acid  2.84 mg 28%
Choline  160.93 mg
Betaine  1,151.72 mg
Minerals
Calcium  660.26 mg 66%
Iron  20.60 mg 114%
Magnesium  583.72 mg 146%
Phosphorus  665.57 mg 67%
Potassium  4,625.72 mg 98%
Sodium  866.93 mg 36%
Zinc  5.01 mg 33%
Copper  1.90 mg 95%
Manganese  5.37 mg 268%
Selenium  16.00 mg 23%
Fluoride  3.85 mcg
Fats
Total Fats  15.91 g
Saturated Fat  2.12 g
Monounsaturated Fat  2.45 g
Polyunsaturated Fat  12.04 g
Total Omega-3 fatty acids  7,147.34 mg
Total Omega-6 fatty acids  2,570.35 mg
Carbs
Total Carbohydrate  144.15 g
Dietary Fiber  40.28 g
Starch  9.45 g
Sugars  72.76 g
Protien  22.67 g

And when all is said and done, it was very tasty. At 64 oz, it will take most of the day to consume so I will snack on it. I had to make another batch because the kids where at the blender with cups. Enjoy!