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August 21, 2007 by deancoleman

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A tropical grass native to southern India and Sri Lanka, yielding an aromatic oil used as flavoring and

in perfumery and medicine.

Ê  

Resembling a gigantic weed, lemongrass is an aromatic tropical plant with long, slender blades that

can grow to a height of 5 ft (1.5 m). Believed to have a wide range of therapeutic effects, the herb

has been used for centuries in South America and India and has also become popular in the United

States. Aside from folk medicine, lemongrass is a favorite ingredient in Thai cuisine and dishes that

boast a tangy, Asian flavor. While there are several species of lemongrass, Cymbopogon citratus is the

variety most often recommended for medicinal purposes. Native to Southeast Asia, lemongrass can

also be found growing in India, South America, Africa, Australia, and the United States. Only the fresh

or dried leaves of lemongrass, and the essential oil derived from them, are used as a drug.

Cymbopogon citratus, which belongs to the Poaceae family of plants, is also referred to as West Indian

lemongrass.

Not to be confused with lemon balm, which is an entirely different herb, lemongrass is considered by

herbalists to have several useful properties, including antibacterial, antifungal, and fever-reducing

effects. Some of these claims have been supported by animal and laboratory studies. In one test-tube

investigation, published in the medical journal Microbios in 1996, researchers demonstrated that

lemongrass was effective against 22 strains of bacteria and 12 types of fungi. Scientific research has

also bolstered the herb¶s reputation as an analgesic and sedative. A study conducted in rodents

suggests that myrcene, a chemical found in the essential oil of Cymbopogon citratus, may act as a

site-specific pain reliever. Unlike aspirin and similar analgesics, which tend to alleviate pain throughout

the body, myrcene seems to work only on particular areas. A study involving people indicates that

lemongrass may also affect the way the body processes cholesterol.

More recently, lemongrass has been shown to have antimutagenic properties; that is, researchers

have found that it is able to reverse chemically induced mutations in certain strains of bacteria.

While they may not be aware of it, most Americans have already tried lemongrass in one form or

another. Citral, a key chemical found in Cymbopogon citratus, is an ingredient in a variety of foods

and beverages (including alcohol). It can be found in candies, puddings, baked goods, meat products,

and even in certain fats and oils. Citral is a pale yellow liquid that evaporates rapidly at room

temperature. Like other essential oils, lemongrass is also used as a fragrance enhancer in many

perfumes, soaps, and detergents.

ü  

While not approved by the Food and Drug Administration (FDA), lemongrass reportedly has a wide

variety of therapeutic effects. Because the herb has not been studied extensively in people, its

effectiveness is based mainly on the results of animal and laboratory studies as well as its centuries-

old reputation as a folk remedy. Lemongrass is one of the most popular plant medicines in Brazil,

where it is used to treat nervous disorders and stomach problems. In the Amazon, lemongrass is

highly regarded as a sedative tea.

When taken internally, lemongrass has been recommended for stomachaches, diarrhea, gas, bowel

spasms, vomiting, fever, the flu, and headaches and other types of pain. The herb (or its essential oil)

may be applied externally to help treat acne, athlete¶s foot, lower back pain, sciatica, sprains,

tendinitis, neuralgia, and rheumatism. To treat circulatory disorders, some authorities recommend

rubbing a few drops of lemongrass oil on the skin of affected areas; it is believed to work by improving

blood flow. Like many essential oils, lemongrass is also used in aromatherapy.

The link between lemongrass and cholesterol was investigated by researchers from the Department of

Nutritional Sciences, University of Wisconsin, who published their findings in the medical journal Lipids

in 1989. They conducted a clinical trial involving 22 people with high cholesterol who took 140-mg

capsules of lemongrass oil daily. While cholesterol levels were only slightly affected in some of the

participants²cholesterol was lowered from 310 to 294 on average²other people in the study

experienced a significant decrease in blood fats. The latter group, characterized as responders,

experienced a 25-point drop in cholesterol after one month, and this positive trend continued over the

course of the short study. After three months, cholesterol levels among the responders had decreased

by a significant 38 points. Once the responders stopped taking lemongrass, their cholesterol returned

to previous levels. It should be noted that this study did not involve a placebo group, which is usually

used to help measure the effects of the agent being studied (in this case, lemongrass oil).

Considered an antiseptic and astringent, essential oil of lemongrass is also used by some people to

cleanse oily skin and help close pores. Some herbalists recommend mixing a few drops of lemongrass

with a normal portion of mild shampoo to combat greasy hair. Lemongrass essential oil can also be

used as a deodorant to curb perspiration.

Last but not least, the herb has a strong reputation as an insect repellent. It is an important ingredient

in several products designed to keep bugs at bay. Some authorities recommend rubbing the crushed

herb directly on exposed areas of skin to avoid insect bites when enjoying the great outdoors.
The relative safety and stability of lemongrass oil has recommended it to pharmaceutical researchers

who are testing new methods of quantitative analysis. Lemongrass oil has been used to demonstrate

the superiority of near-infrared spectroscopy to older methods of determining the chemical content of

plant oils.

[ 

The optimum daily dosage of lemongrass, which is available as fresh or dried herb or as lemongrass

oil, has not been established with any certainty. Because lemongrass has been recommended for so

many different purposes, and can be used internally and externally, consumers are advised to consult

a doctor experienced in the use of alternative remedies to determine proper dosage. There is a

significant difference between the external use of a few drops of essential oil, and the use of larger

amounts of the herb in a tincture or tea.

Lemongrass tea can be prepared by steeping 1±2 tsp of the herb (fresh or dried) in a cup of boiling

water. The mixture should be strained after 10±15 minutes. The tea is generally taken several times a

day. In Heinerman¶s Encyclopedia of Healing Herbs & Spices, John Heinerman recommends using one

cup of lemongrass tea every four hours to reduce fever. In the Green Pharmacy, prominent herbalist

James Duke recommends drinking one to four cups of lemongrass tea a day to benefit from its anti-

fungal properties. The used tea bags can also be applied externally as fungi-fighting compresses,

according to the author.

To alleviate gas or persistent vomiting, Heinerman recommends a dose of 3±6 drops of lemongrass oil

(the Cymbopogon citratus variety). It may be placed on a sugar cube or mixed with 1 tsp of real

vanilla flavor before swallowing. For sciatica, lower back pain, sprains, tendinitis, and rheumatism, the

author suggests rubbing 10 drops of the essential oil onto the skin of the affected areas.

[ 

Lemongrass is not known to be harmful when taken in recommended dosages, though it is important

to remember that the long-term effects of taking the herb (in any amount) have not been

investigated. The essential oil should not be used internally by children, women who are pregnant or

breast-feeding, or people with liver or kidney disease.

In rare cases, lemongrass essential oil has caused allergic reactions when applied to the skin. To

minimize skin irritation, dilute the oil in a carrier oil such as safflower or sunflower seed oil before

application. As with all essential oils, small amounts should be used, and only for a limited time.
 Avoid getting lemongrass (herb or oil) in the eyes. Citral has been reported to irritate the respiratory

tract in sensitive people as well as the eyes and skin.

{  

When taken internally in recommended dosages, lemongrass is not associated with any bothersome or

significant side effects. Cases have been reported, however, in which people have developed skin

rashes after drinking lemongrass tea.

 

As of 2003, lemongrass is not known to interact adversely with any drug or dietary supplement.

[    
   

p Lemongrass and Lemon Peel Tea
p How to Use Herb Lemongrass in Cooking
p All About Lemon Grass aka Lemongrass: Varied Uses

à
à
'  
June 18, 2009 by bird

My friend Rui from Brazil introduced me to lemongrass tea a few years ago. We were in the kitchen

prepping lemongrass to make Tom Yum and Tom Ka soup. Lemongrass is so cheap in Thailand that

cooks typically discard the top bits and use only the bottom, more fragrant, part of the stalk. My
friend nearly passed out when he saw me throwing away the top part. He told me that those mild top

stems are great for steeping tea.

Nowadays when I buy lemongrass, I clean the stalks and separate the top stems for making tea, and

the bottom part for cooking. And I freeze them for later use.

My favorite way of making lemongrass tea is to add a bit of fresh lemon peel.

A good rule of thumb is to use 3-4 inches of lemongrass per each cup of water. I usually start out

with 4 cups of water, with the corresponding amount of lemongrass. Bring the lemongrass and water

to a boil, reduce to a simmer and add some lemon peel (I use about 1/2 a lemon or so). Allow it to

steep on low heat until the flavors marry and concentrate to how you like it.

I prefer lemongrass tea on the gentler side (as opposed to ginger tea where I like it super strong).

When the tea is steeped to your liking, just add a little Turbinado sugar to sweeten at the end.

à



   
 
 [{   !"#$ 

(Madagascar lemongrass, è



)

à

%  

Lemongrass, or Lemon Grass, can be used fresh, dried or powdered. It is used to complement pork, beef,
fish, poultry and seafood dishes.
à
 
  (30% of recommended daily requirements), no fat, no cholesterol, hardly any
sodium, low carbohydrate making it a sensible additive to a variety of tasty dishes.

Lemon grass is a lovely addition to many foods and makes delicious tea.

 

Select lemongrass by looking for a firm stalk with leaves that appear fresh. If leaves are dried out, there

won¶t be much flavor.

This is a very pungent herb and is normally used in small amounts after having been thoroughly bruised.
The entire stalk of the grass can be used. The grass blade can be finely sliced and added to soups, and

later removed. The stalk is very tough and should only be added to tea bags,  
 , or potpourri.

You can use a food processor or coffee grinder to reduce the size of stalks and save your fingers from cuts.

The bulb can be bruised and minced for use in a variety of recipes. Use the tender white inner hearts.

Lemon grass makes a lovely garnish for decorative purposes but you do not want to eat it. Use it like Bay
leaf- remove it from the food before serving.

The herb is frequently used in curries as well as in seafood soups and is also used to make tea.

Most people know lemongrass for the flavor it adds to Thai food. It is the refreshing citrus nip that balances

the hot chili and creamy coconut milk in the ubiquitous Tom Kha Gai soup.
Lemongrass originated in India, and then traveled onto Southeast Asia, becoming a staple ingredient in
the cuisines of Indonesia, Malaysia, Thailand, Cambodia, Laos and Vietnam. More recently Lemongrass

crossed the oceans to the Caribbean, where its lemony taste balances zesty island flavors.
The light lemon flavor of this grass blends well with garlic, chilies, and cilantro.
 x &  à

- Aids digestion
- Eases anxiety, stress and cramps
- Acts as a natural antibacterial, anti-fungal and antiseptic
- Reduces fever and flatulence
- Repels mosquitoes
- Can be used as a facial astringent



'% 

p One small trimmed stalk = 1 Tablespoon dried

p Powdered lemon grass is found under the name ³Sereh powder´ and a teaspoon is = 1 small stalk.

p ëest of 1 lemon = 2 small lemon grass stalks

x{ à


Lemon grass is readily available in Asian and Mexican ethnic food markets. Select fresh looking stalks that

don¶t look dry or brittle. Store fresh lemon grass in the refrigerator in a tightly sealed plastic bag for up to 3

weeks. You can also freeze it for about 6 months without any flavor loss.
In addition to fresh, lemon grass may be purchased dried or powdered. The dried product has to be soaked

in hot water and reconstituted before use. The powdered variety is useful in teas and curries but it¶s not a

good substitute for the fresh product. For best results in recipes use the fresh herb.

à
(  
à
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2-3 pounds beef (or chicken)

4 cloves garlic

1 large yellow or white onion

3 tablespoons vegetable oil

1 teaspoon salt
2 tablespoons minced lemon grass

1 teaspoon ground chilies (to taste)

4 tablespoon fish sauce (Nuoc Mam)

2-3 spring (green) onion stalks

2-3 tablespoons coarsely ground peanuts

1 tablespoon sugar
1 tablespoons honey
[ 
p Cut beef into small pieces (either ³nuggets´ or small strips).
p Peel garlic and slice finely.

p Cut onion into 1/2 inch strips.

p Peel off the hard outer layers of lemon grass stalk and discard.

p Peel off the medium layers of lemon grass stalk for stewing purposes.
p Mince the soft inner layers of the stalk.
p Heat oil in large frying pan over medium heat.

p Add salt, garlic and onion.

p Fry over medium heat until onion becomes opaque.

p Add lemon grass and chili.

p Fry 1 ± 2 minutes until fragrant.

p Add beef and cook until lightly browned.

p Mix in fish sauce, sugar and honey.

p Cook until beef is the way you like it.

p Stir occasionally and add water if necessary.

p Remove the layers of lemon grass stalk before serving.

{ %

Serve over white rice. Garnish with peanuts and thin slices of spring onion stalk.

+ +

p Make with a Vietnamese chili-garlic sauce Tuong Ot Toi Viet Nam.

p Substitute Vietnamese chili-garlic sauce it in the recipe instead of the garlic and pepper.

p Use the bruised stalk.

p x  Take a stalk of Lemongrass and remove the tip of the root end with a

sharp knife, cut a piece two inches up from the cut end giving yourself a two inch long section, peel
off the dried outer layer from the section and crush that lightly with a mortar and pestle to release
the oils.

(    
http://www.ageless.co.za/herb-lemon-grass.htm

http://www.mountainroseherbs.com/learn/lemongrass.php

 p
pp
 pp
 p
p  p

4 Votes

à
 (è


), a native of India, is widely used in Thai and Vietnamese cooking.

Increasingly popular in the United States, most of the commercial crops for the United States are grown in
California and Florida. Lemon grass is also used for medicinal purposes.
Our discussion Lemongrass covers culinary uses, medicinal uses, gardening tips, and various commercial
uses of this splendid herb.
This aromatic herb is used in Caribbean and many types of Asian cooking and has become very popular in

the United States though it still remains mostly identified withThai food.

 
This is a very pungent herb and is normally used in small amounts. The entire stalk of the grass can be
used. The grass blade can be sliced very fine and added to soups. The bulb can be bruised and minced for

use in a variety of recipes.

Most people know lemongrass for the flavor it adds. The light lemon flavor of this grass blends well with

garlic, chilies, and cilantro. The herb is frequently used in curries as well as in seafood soups. It is also

used to make tea.

Lemongrass offers lots of iron (30% recommended daily requirements), no fat, no cholesterol, hardly any
sodium, low carbohydrate, making it a sensible seasoning additive for many tasty dishes.

{

You can substitute fresh lemon zest, Sereh powder, as well as lemon balm or lemon verbena.


'% 

One small trimmed stalk = 1 Tablespoon dried

Powdered lemon grass is found under the name ³Sereh powder´ and a teaspoon is = 1 small stalk.

ëest of 1 lemon = 2 small lemon grass stalks

à
% 
 
  and most reliably found in Asian and Mexican local
markets in the US. Select fresh looking stalks that don¶t look dry or brittle. Store fresh lemon grass in the

refrigerator in a tightly sealed plastic bag for up to 3 weeks. You can also freeze it for about 6 months
without any flavor loss.
 ,

        The dried product has to be

soaked in hot water and reconstituted before use. The powdered variety is useful in teas and curries but it¶s
not a good substitute for the fresh product. For best results in recipes use the fresh herb. With

food, 

   It can be used fresh, dried or powdered; it complements

pork, beef, fish, poultry and seafood.

?

p

This grass is rich in a substance called citral, the active ingredient in lemon peel. This substance is said to
aid in digestion as well as relieve spasms, muscle cramps, rheumatism and headaches.

Lemongrass is equally versatile as a remedy for everyday ailments, and its soft, citrus flavor and aroma
allow it to be part of a pleasant medicinal or therapeutic experience.

x &  
- Aids digestion
- Eases anxiety, stress and cramps

- Acts as a natural antibacterial, anti-fungal and antiseptic

- Reduces fever and flatulence
 - Repels mosquitoes
- Can be used as a facial astringent
*  à


à
 

 as the lemon scent in many products including soaps, perfumes and

candles. A related plant, (Cymbopogon nardus) is the ingredient in citronella candles sold to ward off

mosquitoes and other insects. It is used to scent soaps and candles, cleanser, and to infuse vodka with its

lemony aromatic essence.

*     , Mayan Warriors believed that if they applied it as a balm to their

bodies²accompanied by a special prayer, of course²it would prevent a sword from penetrating their skin.

We appreciate lemongrass for the other dangers it wards off ± like anxiety, headaches, fever and a bad

night¶s sleep, to name just a few.


 ,-    To do this, take a stalk, cut off the tip (at the

root end), cut a piece from the bottom approximately two inches long, peel off the dried outer layer and
then crush it lightly with a mortar and pestle to release the oils.
à
 
Take two or three of these bruised stalks, chopped into half inch pieces and steeped in a
pot of nearly boiling water, make a tea  ,  

,   


 
- .
Take those same stalks and rub their oil over your skin and you have a  
  ²

lemongrass is a common ingredient in candles and incense used to repel bugs. They can also be used
topically for. purposes.
Yet another way to use the stalks is to tie them into a sachet and drop them into a bathtub for a

soothing
   experience. Given the stress of modern life²and the risks such as heart attacks
that come with it²we consider these aids to relaxation as beneficial as the Malay warriors surely found their

use of lemongrass centuries ago.

ü /à
ü

ü     à
ü     ,which means once you plant it, the grass

comes back year after year. Depending on the area you live in the plant will go dormant in the winter. In

harsh climates the plant will need to be potted and wintered indoors.

Although lemongrass thrives with full sun in a tropical climate, it is now produced in countries as far-flung as

China and England. Though Lemongrass is a perennial, in places that get frost, it will act like an annual and

go dormant in the winter. Beware:while lemongrass is fun to harvest at home because it¶s easy, it divides

underground, spreads through its roots and grows like a weed, which is why we recommend cultivating it in
a large pot.
x  -
  
 from cuttings rather than the long wait required

for seeds to mature:

1. Purchase three to five mature stalks. They should be fresh, full at the bulb and moist. Try to select those
with root buds still visible.

2. Cut a few inches off the top of each stalk. Peel the dry outer layers all the way to the bulb.

3. Put the stalks in a jar of room temperature water. Keep the jar in a window in the sun. Make sure to keep
the water level up, so the stalks don¶t dry out.

4. In approximately one to two weeks, you will see roots. When the roots are around an inch long, transfer
the stalks to a pot, using a sandy soil. Cover stalks about an inch above the roots.

5. Keep the pot in a sunny place and keep the soil moist. Before long, your few stalks will become a large
cluster that can be cut whenever you need. Keep the pot away from cats, since they love it and will

demolish it.

(    
Gardening tips by Kymm Fayhhttp://www.gardensablaze.com/HerbLemonGrass.htm

http://www.thefoodpaper.com/newsletters.html

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The  grows as tall as 5 meters, with erect, small branches. Pandan is also
known as Fragrant Screw Pine. Its trunk bears plenty of prop roots. Its leaves spirals the
branches, and crowds at the end. Its male inflorescence emits a fragrant smell, and grows
in length for up to 0.5 meters. The fruit of the pandan tree, which is usually about 20
centimeters long, are angular in shape, narrow in the end and the apex is truncate. It grows
in the thickets lining the seashores of most places in the Philippines. In various parts of the
world, the uses of this plant are very diverse. Some countries concentrate on the culinary
uses of pandan, while others deeply rely on its medicinal values. For instance, many Asians
regard this food as famine food. Others however mainly associate pandan with the flavoring
and nice smell that it secretes.

In the Philippines,  %  are being cooked along with rice to incorporate the flavor
and smell to it. As can be observed, the uses of the pandan tree are not limited to cooking
uses. Its leaves and roots are found to have medicinal benefits. Such parts of the plant have
been found to have essential oils, tannin, alkaloids and glycosides, which are the reasons for
the effective treatment of various health concerns. It functions as a pain reliever, mostly for
headaches and pain caused by arthritis, and even hangover. It can also be used as
antiseptic and anti-bacterial, which makes it ideal for healing wounds. In the same manner,
a preparation derived from the bark of this plant may be used to address skin problems.
Many people have also discovered that it is an effective remedy for cough. In India, pandan
leaves are being used to treat skin disorders like leprosy and smallpox. The bitter tasting
quality of the leaves makes it ideal for health problems which include, but are not limited to,
diabetes fever, ulcer and wounds. In Hawaii, pandan flowers are being chewed by mothers
who later give the chewed flowers to their children, as laxative. The juice extracted from
pounded roots of this tree is used and mixed with other ingredients to ease chest pains.
Also, it is used as tonic for women who have just given birth and who are still in weak
states. Pandan flowers have also been traced with characteristics that function as
aphrodisiac. Pandan also manifests anti-cancer activities, and that is why modern
researches in the United States have subjected this plant for further experiments and
investigation.

[x &  

‡ Treats leprosy, smallpox and wounds.

‡ Helps reduce fever
‡ Solves several skin problems
‡ Relives headache and arthritis
‡ Treatment for ear pains
‡ Functions as a laxative for children
‡ Eases chest pains
‡ Helps in speeding up the recuperation of women who have just given birth and are still
weak
‡ Pandan reduces stomach spasms and strengthens the gum.

[ 1 [

‡ Decoction of the bark may be taken as tea, or mixed with water that is to be used in
bathing, in order to remedy skin problems, cough, and urine-related concerns.
‡ Apply pulverized roots of pandan to affected wound areas to facilitate healing.
‡ The anthers of the male flowers are used for earaches, headaches and stomach spasms.
‡ Chew the roots to strengthen the gum.
‡ Extract oils and juices from the roots and flowers are used in preparing the decoction to
relieve pains brought about by headache and arthritis.

ü





 
 
&23(3+x({34*{
Article posted June 01, 2010 - 02:41 PM

As a child, I grew up hearing my mom, a food and nutrition major, telling us kids to eat our green
leafy vegetables so that we would grow up to be healthy. That meant the dark   in  
 (boiled beef) or
 (chicken stew), or the
  in the Friday staple dish,
 (mung
bean stew). To my child¶s palate, these two greens had the most uninteresting and boring tastes, so I
ate as little as I could get away with under our mom¶s eagle eye.

While my Ilocana mom did eat her green leafy vegetables, she also ingested a lot of animal
fats @ , sodium@ and sugar (white rice). Today, she has type 2 diabetes, which is linked
to lifestyle and is one of the fastest-growing diseases in the world. A diet rich in processed foods and
the stress of modern life have created an environment in our bodies where diseases like diabetes,
cancer, arthritis, osteoporosis, and various heart ailments can thrive. In an effort not to end up like
my mom, I¶ve begun to incorporate dark leafy greens and other super foods in my diet.

Ê   

Rapidly growing in popularity, super foods have high concentrations of disease-fighting nutrients.
Apart from dark leafy greens, other super foods include nuts, tomatoes, salmon, eggs, beans, and
low-fat or fat-free yogurt.
Dark leafy greens are a rich source of minerals (like iron, calcium, potassium and magnesium) and
vitamins C, E, and many of the B vitamins. It also has vitamin K which regulates blood clotting, helps
protect bones from osteoporosis, and may regulate inflammation and protect our bodies from arthritis
as well as help prevent diabetes. Dark green leaves also provide a variety of phytochemicals such as
beta-carotene, lutein and zeazanthin which protect our eyes and cells from damage, and small
amounts of Omega-3 fatty acids.

à   

In the sweltering summer heat, you can prepare a quick and cooling breakfast by blending a bunch of
dark salad greens and fruits in a green smoothie that packs an abundance of healthy carbohydrates,
vitamins, minerals, phytochemicals, chlorophyll and fiber in just one glass.
In a blender, place around 60 per cent of cut-up dark salad greens and 40 per cent of chopped fruits.
Add enough water to blend the fruits and vegetables into a smoothie-like consistency. Add the juice of
one calamansi or one-third of a lemon to flavor the smoothie and to prevent it from darkening too
much. Apart from its flavor undertones in the smoothie, lemons are rich in phytonutrients with
antioxidant and anti-cancer properties.
There¶s no need to add any sweetener as the fruits will sweeten the concoction. As a general rule,
using more ripe fruit (bananas, for instance) yields a sweeter smoothie.

One bunch of Romaine lettuce leaves and three ripe bananas of the 
 variety make a good
pairing for those trying out green smoothies for the first time. This mix makes around four glasses of
smoothies.

Most Filipinos are familiar with iceberg lettuce, a variety of crisp-head lettuce which has curly light-
green leaves used to hold potato or fruit salads in fancy restaurants. Iceberg lettuce, however, has
hardly any nutritional value. In general, the darker the lettuce leaves and other green leafy
vegetables, the more nutritious they are.

Green ice lettuce or loose-leaf lettuce, the bunch with ruffled or crinkly leaves, or oak leaf lettuce are
readily available in major supermarkets and weekend markets. But the leaves do not keep fresh and
crisp for long and should be used as soon as possible.

A better choice would be Romaine lettuce, which has eight times the vitamin A and six times the
vitamin C as iceberg lettuce. Its leaves are darker and coarser than green ice lettuce or oak leaf
lettuce and they keep longer. It is also readily available and reasonably priced. For P25, you can get
one-fourth kilo of Romaine lettuce, around three or four bunches, which is enough for three batches of
smoothies.

Bananas are one of the best sources of potassium, which significantly lowers the risk of high blood
pressure and related conditions like heart attacks and strokes. One serving of bananas can lower the
risk of a stroke by 40 per cent and can also provide 30 per cent of daily values of vitamin B6. New
studies indicate that bananas seem to act as a natural antacid. They contain electrolytes, which are
needed to prevent dehydration, and folate for proper tissue growth and protection against cancer and
heart disease.

ü 
 %

One powerful dark leafy green that could be the base for green smoothies is Popeye¶s spinach. By
itself one of the top super foods, spinach is an excellent source of vitamin C, folate, beta-carotene,
vitamin E and manganese. It contains a compound of 13 flavonoids which work together to slow down
a number of cancers. Spinach has been associated with improved brain function, improved eyesight,
energy and improved gastrointestinal function. In smoothies, spinach can be used raw or slightly
steamed.

Apart from bananas, other fruits that can be used in green smoothies are papaya, apples, mangoes or
pineapples. Papaya contains the digestive enzyme papain, which promotes heart health and protects
against colon cancer. Apples contain several phytonutrients that act as antioxidants, which are found
in the skins. Apples can significantly lower asthma risk and may also reduce the risk of certain
cancers. Pineapples contain the enzyme bromelain, found in the stem and core of the pineapple, which
can treat sports injuries, other trauma and allergies. Mangoes are rich in potassium and the
antioxidants beta-carotene, quercetin and astragalin. However, they are high in natural sugar.

You can mix and match any combination of greens and fruits, depending on your taste and the
availability of ingredients. But for maximum health benefits, it would be best to keep the smoothie to
the 60-40 ratio of greens and fruits. Bottoms up! - 53,ü236 +7

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