A common symptom of mineral deficiency is low energy, fatigue and a general loss of vitality. Other symptoms can include high blood pressure, heart palpitations, leg cramping and yeast or fungal infections. Minerals are also key to supporting the detoxification process!

So…when you hit the wall mid-afternoon, step away from the brownie, cookie or umpteenth cup of coffee! Instead, try this delicious mineral-rich “marathon” kale-banana smoothie for a real energy boost that takes you across the finish line.

In addition to vitamins A, K, C and folate, kale contains a diversity of macrominerals (minerals that you need to consume in greater amounts) and trace minerals (minerals of which you need a small amount; hence, “trace” minerals), including calcium, potassium, magnesium, and manganese, copper and iron. By consuming kale, you are also ingesting sulfur compounds that help your body detoxify.

Bananas have long been touted for their potassium content; they are also a good source of trace minerals, such as manganese and copper. Spinach, of course, is famously known for containing iron. In addition to being a rich source of antioxidants, parlsey contains both macro minerals (potassium, calcium, magnesium) and trace minerals (iron, copper, zinc).

Raw caco is considered a “superfood”, loaded with antioxidants and minerals, especially magnesium, which is important for energy production and enhancing mood.

Though they look similar, raw cacao powder is not the same as cocoa powder. Raw cacao powder is the end result when raw cacao beans are cold-pressed, which removes the fat content while preserving its enzymes. Raw cacao is minimally processed. 

On the other hand, cocoa powder is a more processed food: it has been roasted at high temperatures, lowering its overall nutritional value. If you do buy cocoa, check the label to make sure it contains a single ingredient: 100% organic cocoa powder. Avoid cocoa powder “mixes” which can contain added sugars, dairy, artificial sweeteners and emulsifiers.

Marathon Kale-Banana Smoothie
Serves 1

1-1/2 cups unsweetened organic coconut milk OR hemp milk OR filtered water
1 ripe organic banana
4 organic Lacinato kale leaves, discard the stalks
1/4 cup organic baby spinach
Handful of parsley
2 tablespoons organic raw cacao powder
Dash of ground cinnamon
Optional: 1 teaspoon raw honey

Place all ingredients in a Nutribullet or high-powered blender and blend until smooth and creamy.

They’re an efficient way to eat your vegetables and fruit at one time. Whenever I have a savory all-green smoothie (the only fruit in it is lime) for breakfast, I add 5 packed cups of leafy greens to it. This starts my day off with a healthy dose of vitamins, minerals and fiber. By combining fiber + protein + healthy fat (like flaxseed, coconut oil, coconut milk or avocado), a smoothie can be very effective in stabilizing blood sugar.

Also, by blending ingredients together, you are, in effect, “pre-digesting” the food going into your body. In other words, your body doesn’t have to work as hard to break food down for digestion; this makes it easier for your body to assimilate nutrients.

So, why bother making your own smoothie when you can pick one up at, say, Jamba Juice? Making your own smoothie in a Nutribullet or a high-powered blender gives you control over what goes into it. If you buy a Jamba Juice-type smoothie, you’re really getting more of a dessert smoothie than a nutrient-dense meal. With all-tropical fruit smoothies, containing, for example, banana, mango and/or pineapple—and, sometimes, frozen yogurt or added fruit juice—you can quickly ratchet up the calories, the carbs and the sugar.

A homemade, gently sweetened smoothie, on the other hand, can help your palate adapt to a less sugary taste, curbing sugar cravings over time.

This is one of my favorite “cleanser” smoothies from my clean eating cleanse program—great for digestion and refreshing without spiking blood sugar.

Summer “Cleanser” Smoothie

1 ½ cups water OR coconut water OR dairy-free milk
*If you use coconut water, make sure it 100% coconut water with no added sugar or other ingredients
1 to 2 cups mixed greens
1/2 cup berries, fresh or frozen
1/2 cup cilantro
1/4 teaspoon turmeric
Dash cinnamon
Juice from one lemon

Combine all ingredients together in a Nutribullet or blender.

Enjoy!