Celebrating true African beauty

Super vegetable smoothie: watercress, spinach & mint

I grew up on a farm in Nigeria where we ate food grown on the farm and never had to eat food out of the refrigerator. As a modern wife and mother, it’s not easy cooking and eating fresh every single day but in my household, we thrive for this – after all, I chose to be a work-from-home mum for a reason.

So, eating raw vegetables comes very easy for me. I seriously can’t begin to count the variety of vegetables that we eat in my home. The combination of vegetables that I am loving right now is watercress, spinach and mint vegetable smoothie. As a golden rule, I do not buy raw vegetables from departmental stores rather I go to the local markets where farmers and traders sell farm produce. That way, I know am buying only organic farm produce.

Watercress smoothie
Raw vegetable smoothie
Watercress, spinach & mint smoothie

Watercress is a super vegetable plant that contains even more vitamin C than an orange and more calcium than that which is found in milk. Other health benefits of this anti-oxidant rich watercress includes cancer prevention properties of folate which studies have shown that participants who consumed watercress had been shown to have reduced risk of cancer such as breast cancer and colorectal cancer. The folate in watercress also helps to reduce the risk of depression, stroke, osteoporosis, and cognitive decline. The calcium rich watercress gives bone health and lowers the risk of hypertension and diabetes. The brain also benefits from watercress as it helps to build and repair brain tissues. And of course, being rich in vitamin C means you have a defense against common cold.

Spinach also has great health benefits. Spinach like watercress is a super food that is beneficial to the entire body. This multi-vitamin rich vegetable is rich in folate, vitamin C, and anti-oxidants. Mint on the other hand is a palate cleanser and aids digestion. I added it to the smoothie for its taste which instantly “wakes” me up. Love this smoothie so much. You should give it a try.


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