Recipe: Spicy Cucumber Mint Smoothie

The best smoothies are nutrient-dense and full of protein, vitamins, minerals and healthy fats. This recipe is not only delicious, but it also activates your metabolism, sustains energy levels and stabilizes blood sugar.

Note: Soaking a smoothie’s seeds or nuts activates their enzymes and makes them easier to digest. Fill a bowl with enough filtered water to cover them, and soak for at least 30 minutes (preferably, overnight).

Ingredients

• 1/2 teaspoon extra-virgin coconut oil
• 1/2-inch piece fresh ginger root, peeled
• 1 tablespoon raw almond butter
• 1 tablespoon chia seeds
• 1/4 cup hemp seeds
• 1/4 avocado
• 1/4 cucumber, peeled
• 1/4 lime, peeled and seeded
• 1 kale leaf, stem removed
• 1 cup filtered water
• 2–3 ice cubes (depending on how cold you like your drinks)
• 8–10 chopped fresh mint leaves
• Optional: 1/4 jalapeño chili, seeds removed

Directions

1. Combine all ingredients in a blender.
2. Blend on high speed until smooth.
3. Pour the smoothie into your favorite glass and enjoy!

Ingredient health benefits

• Ginger: The benefits of this ancient root are as potent as its flavor. Ginger is brimming with antioxidants that, in the long term, can help with conditions related to inflammation like arthritis and menstrual cramping. And, of course, we can’t forget about its more famous ability to help calm a stormy stomach. Eating a fresh piece of ginger, if you can tolerate its powerful taste, can also help relieve nausea from a variety of conditions.
• Almond butter: It may not be as famous as peanut butter, but don’t let that dissuade you. Almond butter is rich in unsaturated fats, which your heart will love. That’s because these fats help lower your “bad” cholesterol while raising your “good” cholesterol, allowing your body to take in fat-soluble vitamins (vitamins A, D, E and K) from your food and even suppress harmful inflammation. And that’s not all for almond butter; it’s also a nondairy source of calcium for sturdy bones!
• Chia seeds: These seeds have made a splash on health blogs and famous TV shows, but are they really worth the hype? While some of their attributes are overpromised, chia seeds are still an excellent addition to any eating plan. They’re high in fiber and zinc to support your immunity, keep you fuller for longer and help prevent constipation. Chia seeds also encourage “good” gut bacteria to grow, while increasing your body’s ability to take in nutrition from your food. And they provide all those perks in addition to vitamins and minerals of their own. Magnesium, calcium, phosphorus and iron help keep your bones, teeth and blood cells healthy, while B vitamins (1, 2 and 3) help maintain many aspects of your health, like regulating your metabolism and repairing your DNA.
• Hemp seeds: They may be minuscule, but looks can be deceiving! Hemp seeds are loaded with lots of essential nutrients, like potassium to help keep your heart pumping and iron to keep your blood cells happy. The minerals phosphorus and magnesium strengthen your bones and teeth, while vitamin E and zinc work together to help protect your eyes from disease and support your immune system.
• Avocados: With its mild taste and creamy texture, it’s not hard to throw an avocado in just about any recipe (yes, even this smoothie!). These little green gems are packed with vitamin B6 and vitamin B9 (folate). They also have vitamin E, vitamin C and vitamin K for healthy skin, a thriving immune system and strong bones. Your heart even stands to benefit from the unsaturated fats, potassium and high fiber content.
• Cucumber: They’re lean, green hydration machines! But water isn’t the only good thing that cucumbers have to offer; they also have bone-building vitamin K and calcium, heart-friendly potassium and fiber, and a natural compound that may be able to fight certain cancers.
• Limes: A sour citrus with a sweet deal! Limes are an unexpected source of fiber. But we aren’t talking about just any kind of fiber — we’re talking about a prebiotic called pectin, which is anti-inflammatory and particularly heart-healthy. These fruits are also full of vitamin A, vitamin B, vitamin C and vitamin D. Your eyes, immune cells and bones — among other body systems — rely on these vitamins to live their best lives.

Nutrition information (per serving)

Makes 1 serving
Serving = 2 cups

Calories: 437
Fat: 35 g
Saturated fat: 5 g
Cholesterol: 0 mg
Fiber: 10 g
Protein: 18 g
Carbohydrate: 20 g
Sodium: 21 mg

— Recipe by Mark Hyman, MD