Are you trying to find a healthier
alternative to dairy products? If you are, you might want to consider on this
green, vanilla tasting milkshake. “But it’s a milkshake, it uses milk and
that’s dairy!” It does use milk, yes, but not the dairy kind. It’s soy milk, a
milk that isn’t necessarily dairy, so, for the lactose intolerant, this
milkshake is also available for you.JC1
There are many sayings towards “green”
and vegan food, as many don’t like it since they don’t like vegetables, or they
don’t like the color as it doesn’t look appealing. Many judge towards the
ingredients and look, but don’t even taste the milkshake before obtaining an
actual judgment. This can lead to many opinions towards the shake.
In our problems, some of the listed
ingredients were forgotten to be brought for the first testing, one being the
flax seeds. In the trials on our second and third experimenting, we’ve
forgotten the dates in our ingredient list, so it wasn’t as tasty as the first
experiments, but it still had similar taste.
our time of researching our things, not all were able to be paraphrased and
researched thoroughly, considering one of the researches were not accomplished.
Our general problem for this
project was for this to be an additional item in the diets of others, if they
wish to healthier in their way of living.JC2
A. Natural IngredientsJC3
Spinach, as a whole, has many health
benefits, considering it’s a leafy green enriched with vitamins, such as A, C,
E, K and others. It also has fibers, proteins, folate and many more nutrients
essential in our lives. It’s very healthy for the ones who have cholesterol and
low fat in their bodies. It’s an antioxidant that also cleanses your colon. The
folate in the spinach keeps your cardiovascular in good conditions, and the
magnesium within it can lower your blood sugar if ever it’s too high. In recent
studies, it can also improve the quality of your brain, maintaining it in good
conditions. In addition, if you add lemon juice or vinegar to spinach, it retains
the rich iron that’s in the spinach.
The almond/soy milk in it is a good
substitute towards your health, considering that if you’re lactose intolerant,
this can be a nice substitute if you’d like to drink this without worrying
about being lactose intolerant. It also has cucumber, a nice sweet vegetable
that has vitamin B1, potassium, manganese and more. The seeds in it, like the
flax and chia, are fibrous seeds that can enhance your digestive system by
absorbing the nutrients faster and making it exit your system much quicker too.
The recipe also has avocado, a local favorite that contains the vitamins C, E
and K, along with fiber as well.
conclusion, there were no negative side effects other than having slightly more
fiber because of the flax seeds, but that’s healthier and a way to faster
performed to their assigned roles responsibly, and there were only very slight
problems, like how we should cut ingredients. Other than that, we’ve made the
shake nicely and accordingly to the given ingredients and how to prepare them.JC4
What is Spinach Good For?
Health Benefits of Spinach
Low in fat and even lower in
cholesterol, spinach is high in niacin and zinc, as well as protein, fiber,
vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium,
phosphorus, potassium, copper, and manganese. In other word, it’s loaded with
good things for every part of your body!
Abundant flavonoids in spinach act as
antioxidants to keep cholesterol from oxidizing and protect your body from free
radicals, particularly in the colon. The folate in spinach is good for your
healthy cardiovascular system, and magnesium helps lower high blood pressure.
Studies also have shown that spinach helps maintain your vigorous brain
function, memory and mental clarity.
In order to retain the rich iron content
of spinach while cooking – lightly – add lemon juice or vinegar (Mercola, n.d.).
Are frozen bananas as
healthy as fresh?
Bananas are known for their high
potassium. In fact, large bananas have
over 450 mg of potassium. Fresh bananas
are a bit different than buying bananas frozen in the store. When commercially frozen bananas are usually
blanched before they are frozen, you lose a little bit of the potassium. Blanching is a process that takes the fruit
and boils it for about a half of a minute and then immediately cools it in
ice. It is not the freezing of the
banana, but rather the blanching process that is thought to reduce the potassium
content. Interestingly enough,
potassium is a mineral that is not affected by the freezing process. So if you are taking your own fresh bananas
and freezing them to throw in a shake or smoothie, you are all good. However, you may pull a brown banana out of
your freezer, but the potassium will remain intact (Rodriguez, 2012).
Title: Green Vanilla Shake/
Protein-Packed Green Vanilla Almond Shake
This bright green smoothie
tastes just like a vanilla milkshake (yum!), but thanks to nutrient-rich
spinach, almond butter, and coconut milk, it’s a whole lot better for your
body. And the scoop of protein powder makes it an ideal snack to help build
lean muscle after a workout. Make this gorgeous smoothie and you’ll see why
Chef Candice Kumai says it’s one of her all-time favorite recipes from her
brand-new book, Clean Green Drinks.
Author: By Locke Hughes
Date: No dateJC5
Flaxseed is the richest plant source of
the ?-3 fatty acid i.e. ?-linolenic acid (ALA) (Gebauer et al. 2006). Flaxseed
oil is low in saturated fatty acids (9 %), moderate in monosaturated fatty
acids (18 %), and rich in polyunsaturated fatty acid (73 %) (Cunnane et al.
1993). Of all lipids in flaxseed oil, ?- linolenic acid is the major fatty acid
ranging from 39.00 to 60.42 % followed by oleic, linoleic, palmitic and stearic
acids (Table 2), which provides an excellent ?-6:?-3 fatty acid ratio of
approximately 0.3:1 (Pellizzon et al., 2007). Although flaxseed oil is
naturally high in anti-oxidant like tocopherols and beta-carotene, traditional
flaxseed oil gets easily oxidized after being extracted and purified (Holstun
and Zetocha, 1994). The bioavailability of ALA is dependent on the type of flax
ingested (ALA has greater bioavailability in oil than in milled seed, and has
greater bioavailability in oil and milled seed than in whole seed) (Austria et
The protein content of flaxseed varies
from 20 to 30 %, constituting approximately 80 % globulins (linin and conlinin)
and 20 % glutelin (Hall et al., 2006). Flaxseed has an amino acid profile
comparable to that of soybean and contains no gluten (Hongzhi et al., 2004;
Oomah, 2001). Although flax protein is not considered to be a complete protein
due to the presence of limiting amino acid- lysine (Chung et al., 2005). It
also contains peptides with bioactivities related to the decrease in risk
factors of CVD (Udenigwe and Aluko, 2010). Whole flaxseed, flaxseed meals and
isolated proteins are rich sources of glutamic acid/glutamine, arginine (Oomah
and Mazza, 1993), branched-chain amino acids (valine and leucine) and aromatic
amino acid (tyrosine and phenylalanine). The total nitrogen content in flaxseed
is 3.25 g/100 g of seed (Gopalan et al., 2007).
Flax fibers are amongst the oldest fiber
crops in the world. The use of flax for the production of linen goes back at
least to ancient Egyptian times. Flax fiber is extracted from the skin of the
stem of the plant. Total flax plant is approximately 25 % seed and 75 % stem
and leaves (Lay and Dybing, 1989). The stem or non-seed parts are about 20 %
fiber, which can be extracted by chemical or mechanical retting. A flax fiber
is a natural and biodegradable composite, which exhibits good mechanical
properties and low density (Singh et al., 2011). Flax fiber is soft, lustrous
and flexible; bundles of fiber have the appearance of blonde hair, hence the
description “flaxen”. It is stronger than cotton fiber but less elastic (Singh
et al., 2011). Flax fiber is also a raw material for the high-quality paper
industry for the use of printed banknotes and rolling paper for cigarettes and
tea bags (Carter, 1993).
fibers include both soluble and insoluble dietary fibers. The proportion of
soluble to insoluble fiber varies between 20:80 and 40:60 (Morris, 2003; Mazza
and Oomah, 1995). The major insoluble fiber fraction consists of cellulose and
lignin, and the soluble fiber fractions are the mucilage gums (Vaisey-Genser
and Morris, 2003; Mazza and Biliaderis, 1989). The mucilage can be extracted by
water and has good foam-stabilizing properties (Mazza and Biliaderis, 1989).
Mucilage gums are polysaccharides that become viscous when mixed with water or
other fluids and have an important role in laxatives (Singh et al., 2011). The
optimal pH range for viscosity of flaxseed mucilage is 6–8, the pH environment
in human intestines. Only 10 g of flaxseed in the daily diet increases the
daily fiber intake by 1 g of soluble fiber and by 3 g of insoluble fiber.
Insoluble fiber helps improve laxation and prevent constipation, mainly by
increasing fecal bulk and reducing bowel transit time (Greenwald et al., 2001).
On the other hand, water-soluble fiber helps in maintaining blood glucose
levels and lowering the blood cholesterol levels (Kristensen et al., 2012).
lignans are phenolic compounds formed by the union of two cinnamic acid
residues. Lignans are ubiquitous within the plant kingdom and are present in
almost all plants (Tarpila et al., 2005). Lignans act as both antioxidants and
phytoestrogens. Phytoestrogens can have weak estrogen activity in animals and
humans. Flax contains up to 800 times more lignans than other plant foods
(Mazur et al., 1996; Westcott and Muir, 1996). Lignan content in flaxseed is
principally composed of secoisolariciresinol diglucoside (SDG) (294–700 mg/100
g), matairesinol (0.55 mg/100 g), lariciresinol (3.04 mg/100 g) and pinoresinol
(3.32 mg/100 g) (Tourre and Xueming, 2010; Milder et al., 2005). Johnsson et
al. (2000) reported SDG content in the range of 11.7 to 24.1 mg/g and 6.1 to
13.3 mg/g in defatted flaxseed flour and whole flaxseed, respectively. Besides
lignans, other phenolic compounds found in flaxseed are p-coumaric acid and
ferulic acid (Strandas et al., 2008). The SDG found in flax and other foods is
converted by bacteria in the gut to the lignans- enterodiol and enterolactone
which can provide health benefits due to their weak estrogenic or
antiestrogenic, as well as antioxidant effects (Adlercreutz, 2007). Flax
lignans have shown promising effects in reducing growth of cancerous tumors,
especially hormone-sensitive ones such as those of the breast, endometrium and
prostate (Tham et al., 1998).
relation to composition of minerals, the contents of calcium, magnesium and
phosphorus are highlighted (Bozan and Temelli, 2008) being that a 30 g portion
of the seed constitutes 7 % to 30 % of the recommended dietary allowances
(RDAs) for these minerals. Proximate content of different minerals is shown in
Table 1. Its potassium (K+) content is high and comparable to those of
recommended sources such as banana on a dry-matter basis. High K+ intake is
inversely related to stroke incidence, blood platelet aggregation,
oxygen-scavenging free radicals in blood and vascular smooth muscle
proliferation (Carter, 1993).