Ein Kraftpaket: Smoothie mit Roten Rüben und Beeren
Doch auch die „Mikros“ (Vitamine, Mineralstoffe, Spurenelemente, sekundäre Pflanzenstoffe) spielen eine ganz entscheidende Rolle. Sie sind dafür verantwortlich, dass die Makros auch gut verstoffwechselt werden können. Sie sind wesentlich für den Aufbau von Enzymen, für das Abwehrsystem, den Transport von anderen Stoffen, der Reduktion von oxidativem Stress und Entzündungen sowie weiteren unzähligen Funktionen im Körper. Ohne Mikros läuft nichts. Man sollte sich demnach auch einmal mit ihnen beschäftigen, denn dann reguliert sich so einiges – und man muss nicht so viel über die Makros nachdenken! Über das Thema habe ich auch schon in meinem Beitrag über antientzündliche Ernährung gesprochen, in dem ich auch auf einzelne Stoffe eingegangen bin.
2 Portionen Obst und 3 Portionen Gemüse am Tag sollen es laut derzeitigen Empfehlungen sein. Aus einer Studie aus England geht hervor, dass sogar das Doppelte, also 10 Portionen (ca. 800 g) Gemüse und Obst, das Risiko für bestimmte Erkrankungen noch weiter senken kann. Auch wenn 10 Portionen sehr, sehr, sehr schwierig zu erreichen sind, kann man aber eines ganz deutlich erkennen: Ernährung ist Medizin!
Smoothies sind eine tolle Möglichkeit, kompakt viele dieser Mikros ins System zu bekommen. Am besten kombiniert man hier sowohl Obst- als auch Gemüsesorten, um ein weites Spektrum an Mikros abdecken zu können. Zusätzlich lautet meine Devise: je knalliger desto besser! Deshalb gibt es heute den Bloody Harry für euch aus Roten Rüben und gemischten Beeren, kombiniert mit Ingwer und Omega-3-reichem Leinöl – ein absolutes Kraftpaket!
Zutaten (für 2 Gläser)
- 1 frische Rote Rübe roh
- 200 g Beeren (Heidelbeeren, Himbeeren, Brombeeren…) – ich habe tiefgekühlte verwendet
- 2 daumendicke große Stücke Ingwer
- 150 ml Orangensaft
- 150 ml Wasser
- 20 ml frischer Zitronensaft
- 2 TL Leinöl
Zubereitung
Die Rote Rübe schälen und in kleine Stücke schneiden. Die Beeren mit dem Ingwer, der roten Rübe, Leinöl, Orangensaft, Zitronensaft und Wasser in einen Mixer geben. Eine Minute auf höchster Stufe mixen. In Gläser füllen und schmecken lassen!
Nährwerte (pro Portion)
- 107 kcal (892 kJ)
- 14 g Kohlenhydrate
- 1,5 g Eiweiß
- 4,5 g Fett
- 1,5 g Ballaststoffe
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